WOD: April 21st, 2018

Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Inchworm w/ calf stretch
Iron Cross x20
Bridges x20
Banded Goodmornings x20
Pass Throughs x20
Single Leg RDL’s x20 (Light)
American KB Swings x20 (Light)

Kipping Pull-Up Progression
1. Lat Activation x5
2. Strict Pull-Up x5
3. Beat Swing x5
4. Kipping Pull-Up x5
*focus on a solid hollow body position and try not to bend your legs.

Helen

Fitness
3 rounds for time of:
• 400m run
• 21 American Kettlebell Swings 25/15
• 12 Jumping C2B Pull-ups

Scaled
3 rounds for time of:
• 400m run
• 21 American Kettlebell Swings 35/25
• 12 Pull-ups

RX
3 rounds for time of:
• 400m run
• 21 American Kettlebell Swings 55/35
• 12 Pull-ups

Strongman/Skill/ROMWOD

1.
Strongman
Power Clean + Sled Push
10 Sets
3 x Power Cleans @ 1.5 x BW
30 m Sled Push @ B
*scale weight as needed

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