WOD: May 1st, 2018

Warm-up

400 M RUN/5OO M Row/15 cal AD
Leg Swings w/ PVC
Dynamic Ankle Stretches w/ PVC
Inchworm w/ 3 Push-Ups x5
Iron Cross x20
Bridges x20

Tabata
15 sec Static Hold with 5 sec negative

Power Clean Progression
2 Rounds
3 High Hang PC
3 Hang PC
3 PC
*Focus on a solid set up and keeping the bar close to the body during the lift.

WOD

Fitness
3 Rounds:
600 Meter Run
21 Power Cleans (75/55)

Scaled
3 Rounds:
800 Meter Run
21 Power Cleans (115/85)

RX
3 Rounds:
800 Meter Run
21 Power Cleans (155/105)

*sub 1000m row, 50/40 cal AD for 800m run.

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 10 RNFT
30 sec Chin Over Bar hold
1 min plank hold

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