WOD: May 7th, 2018

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats (4 mins total)
Banded Good mornings x20
Frankensteins 50′
Side Lunges x20
Single Leg RDL’s x20
Wall Squat Therapy x20
Back Squats 45/35 x10

Back Squat 5×1

Back Squat for load:
#1: 1 rep @ 93%
#2: 1 rep @ 93%
#3: 1 rep @ 93%
#4: 1 rep @ 93%
#5: 1 rep @ 93%

WOD

FItness
EMOM, 12 mins
ODD min: 10/8 cals row, SkiErg, AD, or 150m Run
EVEN min: 10 Thrusters 45/35

Scaled
EMOM, 12 mins
ODD min: 12/10 cals row, SkiErg, AD, or 200m Run
EVEN min: 10 Thrusters 75/50

RX
EMOM, 12 mins
ODD min: 12/10 cals row, SkiErg, AD, or 200m Run
EVEN min: 10 Thrusters 95/65

Accessory/HIIT/ROMWOD

1.
Shoulder + oblique extras
#A. 3 sets:
10 x one db arm row

#B. 4 sets:
10 x db shoulder flies

#C. 3 sets:
10 x db hammer curls

#D. 3 sets (each side):
20 standing side crunch with weight
20 sec hold

2.
For Time:
12 Rounds of Cindy

3.
ROMWOD