WOD: April 5th, 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′

EMOM for 6 mins
30 sec Static Hold w/ 5 sec negative
*rest remainder of the minute

WOD

Option 1
MS running, intervals
10 x 20m shuttle sprints
…1 min rest…
10 x 40m shuttle sprints
…2 min rest…
10 x 60m shuttle sprints
…3 min rest…
10 x 100m sprints

Option 2
MS AD, intervals
2 Rounds
15/12 cal AD
…1 min rest…
25/20 cal AD
…2 min rest…
30/25 cal AD
…3 min rest…
40/30 cal AD

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 10 mins of
HS walk practice or wall walk
followed by:
5 sets of 40 sec HS Wall Holds, 20 sec rest

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