Blog

April 3rd WOD

4.3.2018

Performance
P:A: Hang snatch below knees+High hang snatch (65% x 3+3x6)
rest as needed
P:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

300m run
25’ single arm kb oh walking lunge 53/35
20 alt kb snatch 53/35
15 ghdsu
50 unbroken dus
P:C: CS Iron Scap (Weight)

Fitness
F:A: Low hang snatch below knee+ohs (3+3x6)
build to a challenging set; rest as needed
F:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

20 alt db snatch 50/35
20 single arm db oh walking lunges 50/35
20 v-ups
200m run
F:C: CS Iron Scap (Weight)

Wellness
W:A1: Weighted Step-ups (Wtd db box step ups@20X1; 4x10/leg)
no rest
W:A2: Hang Power Snatch + OHS (w/pvc; 5+5x4)
rest 60 secs
W:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

10 alt db snatch
15 walking lunges
20 v-ups
250m ski

Sol Endurance
SE: Metcon (Time)
For time

50 burpees
100 sit ups
100 supermans
1 mile run w/sandbag 40/20
150/105 cal ab

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