Blog

April 27th WOD

4.27.2018

Performance
P:A: 2 sec Pause snatch below knee; (10 min emom; 1, 2 sec Pause snatch below knee)
build to a tough single
P:B: Metcon (5 Rounds for time)
For time; x5; rest 1 min between

12/9 Cal Ab
9 Tng PC 135/95
6 sh2oh
3 Ring Mus
P:C: CS - Recovery (No Measure)
Crossover Symmetry - Recovery

Fitness
F:A: CS Activation
Crossover Symmetry - Activation
F:B: Overhead Squat (10 min emom; 3 OHS@21X1)
build to a tough triple
F:C: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Wellness
W:A: CS Activation
Crossover Symmetry - Activation
W:B: Metcon (Weight)
50’ single arm kb oh walking lunge; x5; alternate arms at 25’; x5; rest 60 secs
W:C: Fran with DB (Time)
21-15-9
Thrusters
Pull-ups

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM