WOD: April 7th, 2018

WOD

Fitness
3 rounds, every 4 mins
15m HS walk
40m farmers carry 30/20
AMRAP power clean ladder x 3 reps

*Ladder starts at 35/25, and increases by 5lbs after every 3 reps
*1 min rest between rounds
*Once the round has re-started, athletes must complete the hs walking & farmers carry, then continue the ladder from the weight & rep they
last finished at.

Scaled
3 rounds, every 4 mins
15m HS walk
40m farmers carry 40/25
AMRAP power clean ladder x 3 reps

*Ladder starts at 75/45, and increases by 5lbs after every 3 reps
*1 min rest between rounds
*Once the round has re-started, athletes must complete the hs walking & farmers carry, then continue the ladder from the weight & rep they
last finished at.

RX
3 rounds, every 4 mins
15m HS walk
40m farmers carry 50/35
AMRAP power clean ladder x 3 reps

*Ladder starts at 95/65, and increases by 5lbs after every 3 reps
*1 min rest between rounds
*Once the round has re-started, athletes must complete the hs walking & farmers carry, then continue the ladder from the weight & rep they
last finished at.

Gymnastic/Skill/ROMWOD

1.
Gymnastics, for time
20 bar muscle ups
*Scaled to hip to bar pullups or C2B pullups

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