Blog

April 9th WOD

4.9.2018

Performance
W:A: Clean (20 min e2mom; perform 2 Cleans every 2 mins)
start at 70% and build to a tough double
W:B: Metcon (Time)
For time

21 PC 155/105
9 Ring Mus
15 PC
7 Ring Mus
9 PC
5 Ring Mus
W:C: Weighted Ring Dips (@20X1; 3-5 x4)
build off last week; rest as needed

Fitness
F:A: PC + FS + Jerk (20 min e2mom: 1 PC+1 FS+1 Jerk)
Power Clean + Front squat + Jerk
build to a tough complex
F:B: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 1 Min between rounds

5 bar mus
10 hpc 135/95
200m run w/medball oh 20/14

Wellness
W:A1: Deadlift (@5010; 4x5(reps))
all sets working; no rest
W:A2: Db Lateral Raise (@3010; 4x10)
all sets working; rest 30 secs
W:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

10 pull ups
15 v-ups
200m run w/medball oh

Sol Endurance
SE:A: Metcon (AMRAP - Rounds and Reps)
7 min amrap

3 rope climbs
15 push ups
SE:B1: Metcon (5 Rounds for time)
Ski 240m@97%; rest 2 mins
SE:B2: Metcon (5 Rounds for time)
Row 240m@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