Blog

April 2nd WOD

4.2.2018

Performance
P:A: Clean and Jerk (Take 15-20mins to find a daily 1RM)
once you find it take 90% and every 2 mins for 10 mins perform 1 rep at that weight
P:B: Metcon (Time)
For time

12 Ring mus
15 HPC 185/125
18 burpees
21 Hspu
P:C: Weighted Ring Dips (@20X1; 4-6x4)
rest as needed

Fitness
F:A: Clean and Jerk (20 min e2mom: 2 C&J)
build to a tough double
F:B: Metcon (3 Rounds for time)
For time; x3; rest 2 mins between rounds

12 C2B Pull ups
12 HPC
12 Hspu
100m run
F:C: CS - Recovery (No Measure)
Crossover Symmetry - Recovery

Wellness
W:A1: Deadlift (@8010; 4x3(reps))
all sets working; no rest
W:A2: Arnold Press (@3010; 4x10)
all sets working; rest 30 secs
W:B: Metcon (Time)
3 Rounds for time

15 Pull ups
100m fw 53/35
15 db Push press 40/25
100m run

Sol Endurance
SE:A1: DB Bicep Curls (@2010; 5x8)
no rest
SE:A2: Oh tricep ext w/db (@3010; 5x8-10)
rest 2 mins
SE:B1: Metcon (5 Rounds for time)
Ski 220m@97%
rest 2 mins
SE:B2: Metcon (5 Rounds for time)
Row 220m@97%
rest 5 mins before returning to B1; repeat 4 more times

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