WOD: April 27th, 2018

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Couch Stretch 3 mins
Sampsons 50′
Scorpions x20
Walking Side Lunges 100′
Bridges x20
Empty barbell Good Mornings x20
Empty barbell front squats x10
Empty barbell shoulder press x10

Accessory/Murph Prep/ROMWOD

1.
Extras session
Weighted dips
5 x 10 reps
(Add weight if easy)

DB one arm row (heavy)
4 x 10 e/s

5 sets:
10 x weighted sit ups
*plate above head
15 x reverse back ext. legs raise

2.
For Time
150 Air Squats

3.
ROMWOD

Partner WOD

Fitness
50 floor press 55/45
50 tire step ups
35 clean & jerks 55/45
35 slam balls
20 partner tire flips or medball to shoulder
20 Thrusters 55/45
10 barbell pull-ups + 10 bench dips
*partner up by barbell strength, share reps. One Barbell per team.

Scaled
Partner Wod, For time:
50 Floor Press 95/65
50 tire jumps or step ups
35 clean & jerks 95/65
35 heavy ball slams
20 partner tire flips or stone/dball to shoulder
20 Thrusters 95/65
10 c2b pull-ups + 10 dips
*partner up by barbell strength, share reps. One Barbell per team.

RX
Partner WOD, for time
50 Floor Press 135/95
50 monster tire jumps (in & out)
35 clean & jerks 135/95
35 heavy ball slams
20 tire flips or stone/dball to shoulder
20 Thrusters 135/95
10 ring/bar muscle ups
*partner up by barbell strength, share reps. One Barbell per team.