Blog

March 30th WOD

3.30.2018

Performance
P:A: Snatch (5-3-1-5-3-1)
5-3-1-5-3-1; load 70%,80%,90%, 75%,85%,95% respectively; perform a set every 3 mins
P:B: Isabel (Time)
For Time: 30 Snatches, 135# / 95#
P:C: CS Iron Scap (Weight)

Fitness
F:A: Snatch (3-3-3-3-2-2-2)
build to a tough double; rest as needed
B: Metcon (3 Rounds for time)
For time; x3; rest 3 mins between

25 alt db hang power snatch 50/35
20 single arm oh db walking lunge 50/35
150m run
F:C: CS - Recovery (No Measure)
Crossover Symmetry - Recovery

Wellness
W:A: CS Activation
Crossover Symmetry - Activation
W:B: Snatch + OHS (@33X1; 3+3)
Snatch + Overhead Squats
coach’s discretion on loading; rest as needed
W:C: Metcon (Time)
For time

10-8-6-4-2

Alt db snatch
Wall balls
Ski cals

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