WOD: April 25th, 2018

Warm-up

400 M RUN/5OO M Row/15 cal AD
Dynamic Pigeon x20
Pass Throughs x20
OH Squats x20
Wall Rollouts x20
Windmills x20
DB Should Press x20
Should Press (empty bar x20)

WOD Prep
Power Snatch Progression
Snatch Grip Deadlift
Snatch High Pull
Muscle Snatch
Full Power Snatch

T2B Progression
Lat Activation’s
Beat Swing
Kipping Leg Raises (1/2)
Kipping Leg Raises (3/4)
T2B
*Do 5-10 reps of each movement. Pick an option that you can string more than five together during the WOD.

Accessory/HIIT/ROMWOD

1.
Accessories, choose weights for quality
5×15 shoulder flys
then,
5×10 heavy strict DB bench press

2.
For Time:
10 RDS of Cindy
5 Pull-Ups
10 Push-Ups
15 Air Squats

3.
ROMWOD

WOD

Fitness
For Time:
21,15,9 reps:
Power Snatch 45/35
Knee raises
*7 min time cap

Scaled
For time:
21,15,9 reps:
Power Snatch 85/55
Modified T2B
*7 min time cap

RX
For Time:
21,15,9 reps:
Power Snatch 115/75
T2B
*7 min time cap

Shoulder Press 5×3

Shoulder Press for load:
#1: 3 reps @ 82%
#2: 3 reps @ 82%
#3: 3 reps @ 82%
#4: 3 reps @ 82%
#5: 3 reps @ 82%