Blog

March 27th WOD

3.27.2018

Performance
P:A: Snatch+Hang Snatch (60% x 3+3x6)
rest as needed
P:B: Metcon (Time)
For time

50 wall balls 30/20
40 t2b
30 snatches 115/80
20 burpees
10 db Curtis p’s
P:C: CS Iron Scap (Weight)

Fitness
F:A: Snatch + OHS (3+3x8)
Snatch + Overhead Squats
build to a challenging set; rest as needed
F:B: Metcon (Time)
For time

50 wall balls 20/14
40 t2b
30 alt db snatch 50/35
200m run
10 burpees
F:C: CS Iron Scap (Weight)

Wellness
W:A1: DB Reverse Lunges (@20X1; 4x10/leg)
no rest
W:A2: Overhead Squat (with PVC @3311; 4x6)
rest 60 secs
W:B: Metcon (Time)
For time

30/21 Cal Ab
30 t2b/v-up/sit ups
30 burpees
300m run

Sol Endurance
SE:A: Metcon (Time)
4 Rounds For time

Run 400m
10 burpees
200m pinch plate 25/15
30 wall balls 20/14
40 sit ups or v-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