WOD: April 26th, 2018

Warm-Up

Inchworm w/ Cobra Pose x5
Leg Swings x40
Trunk Twist x20
Arm Swings x20
Arm Circles x20
Lunges 50′
Rev. Lunge 50′
Side Shuffle 100′
40m Sprint Build Ups x 4

3 Rounds
3x ME Sets of Static Holds
Plus 1 ME set of Pull-Ups

Filthy Fifty

• 50 Box jump, 24 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings, 1 pood
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, 45 pounds
• 50 Back extensions
• 50 Wall ball shots, 20 pound ball
• 50 Burpees
• 50 Double unders

Gymnastic/Skill/ROMWOD

1.
Gymnastics, EMOM
9 mins:
Min 1: 12/10 cal row
Min 2: 3 strict HSPU* + 3 kipping HSPU
Min 3: 40 sec plank hold
*scale to box HSPU or HR Push-Ups

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, every 2 mins
8 rounds
200m run
*rest for remaining time

Option 2
MS rowing, every 2 mins
8 rounds
250m row
*rest for remaining time

Option 3
MS SkiErg, every 2 mins
8 rounds
250m SkiErg
*rest for remaining time

Option 4
MS AD, every 2 mins
8 rounds
15/12 cal AD
*rest for remaining time