Blog

April 4th WOD

4.4.2018

Performance
P:A: Push jerk + split jerk (85%x1+1x4, 90%1+1x4)
rest as needed
P:B: Front Squat (@20X1; 85%x3x5(reps))
P:C: Metcon (2 Rounds for calories)
70 secs ab; x2; rest 7 Mins between sets
P:D: Strict Toes-To-Bar (3x15)
rest as needed

Fitness
F:A: Push Press + Push Jerk (20 min e2mom; 1 Push press+2 Push Jerk)
build to a tough complex
F:B: Metcon (2 Rounds for time)
For time;x2; rest 4 mins between sets

250m row
200m run
20 sh2oh 115/80

Wellness
W:A1: Metcon (Weight)
Single arm fw w/db oh; 5x200m
W:A2: CS - Reverse Fly (@2020; 5x10)
rest 30 secs
W:B: Metcon (AMRAP - Reps)
10 min ascending amrap

2-4-6-8....

Db push press
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