WOD: March 17th, 2018

Warm-Up

2 min power jumps/double under practice

Then, 3 min AMRAP:
10 air squats
10 Jumping Jacks
5 Burpee

WOD Prep w/ Coach Alex!
Find an odd object that will let you keep moving. Don’t go too heave on the sled, prowler, or yoke.

Partner WOD

Fitness
Partner WOD, for time
Partner 1: 100m Odd Object Carry, Push, or Pull
Partner 2: 3 RFT:
100 Power Jumps
80 abmat situps
60 box jumps 16/12 inch
*Partner 1 does odd object while Partner 2 works on 3 RFT. Switch when carry is done. Continue this until 3 RFT is finished.

Scaled
Partner WOD, for time
Partner 1: 100m Odd Object Carry, Push, or Pull
Partner 2: 3 RFT:
100 double unders (PJ: 2-1)
80 abmat situps
60 box jumps 20/16 inch
*Partner 1 does odd object while Partner 2 works on 3 RFT. Switch when carry is done. Continue this until 3 RFT is finished.

RX
Partner WOD, for time
Partner 1: 100m Odd Object Carry, Push, or Pull
Partner 2: 3 RFT:
100 double unders
80 abmat situps
60 box jumps 24/20 inch
*Partner 1 does odd object while Partner 2 works on 3 RFT. Switch when carry is done. Continue this until 3 RFT is finished.

Odd Object Option
Farmers Carry, Sand Bag Carry, Keg Carry, Prowler Push, Sled Pull, or Plate Carry.

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 4 RNFT
30 sec hollow rock
1 rope climbs (15′)
30 sec plank hold
1 rope climbs (15′)

2.
Double Under/Power Jump Pyramid
Option 1
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Option 2
10-20-30-40-50-40-30-20-10
Option 1 or 2 can be done with Power Jumps or DU’s.
Complete the pyramid with no missed attempts before you move on to the next option. if you break before completing the full reps you must start back at the beginning. Can you do it all the way through with out messing up?

3.
ROMWOD