WOD: March 29th, 2018

Warm-Up

Inchworm w/ Cobra Pose x5
Leg Swings x40
Trunk Twist x20
Arm Swings x20
Arm Circles x20
Lunges 50′
Rev. Lunge 50′
Side Skip 100′
High Knees 100′
Butt Kicks 100′

3 Rounds
60 sec Hand Stand Hold or Plank
…rest 60 secs

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 7 RNFT
20 sec. L-Sit Hold or knee raise hold
3 High Box Jumps (You choose the height)

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

WOD

Option 1
Running
MS running, intervals
3 rounds
400m run
…rest 1 min…
800m run
…rest 1 min…

Option 2
MS rowing, intervals
3 rounds
500m row
…rest 1 min…
1000m row
…rest 1 min…

Option 3
MS skierg, intervals
3 rounds
500m skierg
…rest 1 min…
1000m skierg
…rest 1 min…

Option 4
MS AD, intervals
3 rounds
30/20 cal AD
…rest 1 min…
50/40 cal AD
…rest 1 min…