Blog

March 28th WOD

3.28.2018

Performance
P:A: Jerk (Find a daily 1 rm in 12 mins; then 1x3@90% of max)
then perform 1(rep)x3@90% of daily 1 Rm
P:B: Front Squat (@20X1; 80%x3x5)
P:C: Metcon (2 Rounds for calories)
1 min ab; x2
rest 7 Mins between sets
P:D: Strict Toes-To-Bar (3x15)
rest as needed

Fitness
F:A: Push Jerk (3x10)
build to a tough triple; rest as needed
F:B: Metcon (Time)
2 Rounds For time

50 hr push ups
50 Russian twists 45/25
Run around mall

Wellness
W:A1: Arnold Press (@30X1; 4x12)
no rest
W:A2: CS - ATYT (@2020; 4x12)
rest 60 secs
W:B: Metcon (Time)
2 Rounds for time

40 db Push press
30 Russian twists 35/15
400m run

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