WOD: May 4th, 2018

Warm-Up

General Warm-Up
Coaches Choice!!!

Warm up game, “Plank game”
Athletes plank in a circle, while rolling a medball around to each other. If you drop out of plank position you have 3 penatly burpees.
Keep going until 1 person remains.
*The medball helps to keep the mind off the plank and eyes off the clock

Accessory/Murph Prep/ROMWOD

1.
Bench press
Work up to a heavy single for today (10 min time cap), then complete a 5 min EMOM:
3 x reps @ 85% of todays weight

2.
2 Min Max Push-Ups
2 Min Max Air Squats
2 Min Max Strict Pull-Ups or barbell pull-ups
* no rest between movements. Score is total reps of all movements.

3.
ROMWOD

Partner WOD

Fitness
In teams of two, complete 25 min AMRAP:
30m Wheel barrel or bear crawl
100m Odd Object Push, Pull, or Carry
30 box burpees
100m Odd Object Push, Pull, or Carry

Scaled
In teams of two, complete 25 min AMRAP:
30m Wheel barrel
100m Odd Object Push, Pull, or Carry
30 burpees
100m Odd Object Push, Pull, or Carry

RX
In teams of two, complete 25 min AMRAP:
30m Wheel barrel
100m Odd Object Push, Pull, or Carry
30 burpees
100m Odd Object Push, Pull, or Carry

Odd Object Options (AHAP)
Prowler Push, Sled Pull, Yoke Carry, or Heavy Farmers carry, Keg Carry Sand Bag, or OH Plate Carry. Modify Distance for Yoke and Keg Carry, 15m down and 15m back.