WOD: April 19th, 2018

Gymnastic/Skill/ROMWOD

1.
Gymnastics, for time
15,12,9,6,3 reps of:
Unbroken kipping HSPU
*if you break it up, try that set unbroken again
10 min time cap

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 running, intervals
3 x 400m sprint
…1 min rest between each round…
Then, straight into:
ME 1 mile run

Option 2
MS Rowing, intervals
3 x 500m row
…1 min rest between each round…
Then, straight into:
ME 2k Row

Option 3
MS SkiErg, intervals
3 x 500m SkiErg
…1 min rest between each round…
Then, straight into:
ME 2k SkiErg

Option 4
MS AD, intervals
3 x 30/20 cal AD
…1 min rest between each round…
Then, straight into:
ME 100/80 cal AD

*score is time for each interval