WOD: April 12th, 2018

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 4 rounds for time
5 strict/weighted pull ups
10 shoulder taps (chest to wall) + 10 sec hold
45sec weighted plank hold

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
MS rowing, “death by”
cals rower
*start at 5 cals
**’death by’ means 1 on the first min, 2 on the second min and so on and so forth until failure

Option 2
MS SkiErg, “death by”
cals SkiErg
*start at 5 cals
**’death by’ means 1 on the first min, 2 on the second min and so on and so forth until failure

Option 3
MS AD, “death by”
cals rower
*start at 5/3 cals
**’death by’ means 1 on the first min, 2 on the second min and so on and so forth until failure

Option 4
MS shuttle sprint, “death by”
10m Shuttle Sprints
*start at 1
**’death by’ means 1 on the first min, 2 on the second min and so on and so forth until failure