WOD: January 17th, 2018

Warm-Up

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Frankensteins 100′
Sampsons 50′
Scorpions x20
Sit-Ups x20
Supermans x20
Single Leg RDLs
Pass throughts x20
OH Squats w/ PVC x20
*focus on Active Shoulders, Externally Rotate Arms, & Arms Locked out. Try not to let the bar deviate from the frontal plane position.

Overhead Squat 5×5

Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Ascending in weight.

WOD

Conditioning
Fitness
AMRAP 10:
10 Hang Power Snatches (45/35)
30 Double Unders

Scaled
AMRAP 10:
10 Hang Squat Snatches (60/45)
30 Double Unders

RX
AMRAP 10:
10 Hang Squat Snatches (75/55)
30 Double Unders

Accessory/HIIT/ROMWOD

1.
Barbell Curls
5×10
*Pick a weight and stick with it.

Extras, core work
Accumulate 6 minutes of prone hold
*Every break, complete 10 v-snaps

2.
Interval SkiErg
10 Rounds
20 on 40 off
*Three ppl can work together at a time.

3.
ROMWOD