WOD: April 4th, 2018

Warm-Up

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Couch Stretch 90 sec (ea side)
Banded pull aparts x20
Spiderman Lunges w/ twist & reach 50′
Shoulder Protraction/Retraction

2 Rounds
DB Should Press x10
supermans x10
sit-ups x10

WOD Prep
T2B Progression
Lat Activation’s – Swing Development – Beat Swing – Kipping Knee Raises – K2E – T2B
*Do five to ten rep of each movement. Pick an option that you can string more than five together during the WOD.

Deadlift 5×5

Deadlift for load:
#1: 5 reps @ 75%
#2: 5 reps @ 75%
#3: 5 reps @ 75%
#4: 5 reps @ 75%
#5: 5 reps @ 75%

WOD

Fitness
AMRAP, 12 mins
20m row/SkiErg, 12/10 cal AD, or 150m run
15 knee push ups

Scaled
AMRAP, 12 mins
250m row/SkiErg, 15/12 cal AD, or 200m run
15 push ups

RX
AMRAP, 12 mins
250m row/SkiErg, 15/12 cal AD, or 200m run
15 push ups

Accessory/HIIT/ROMWOD

1.
Behind neck snatch grip strict press (hands in snatch position)
4 sets:
4 @ heavy
8 @ moderate
12 @ lighter
(All straight after each other)
— rest 3 mins between —

2.
For Time:
400m sled pull or prowler push
*you pick the weight

3.
ROMWOD