WOD: May 9th, 2018

General Warm-Up & WOD Prep

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Couch Stretch 90 sec (ea side)
Wall Rollouts x20
Bridge w/ Kettlebell x20
Banded Side Shuffle100′
Dynamic Pigeon x10

2 Rounds (Empty Bar)
5 Stiff Legged DL’s
5 Barbell Rows
5 Deadlifts

WOD Prep
Kipping Pull-Up Progression
1. Lat Activation x5
2. Strict Pull-Up x5
3. Beat Swing x5
4. Kipping Pull-Up x5
*focus on a solid hollow body position and try not to bend your legs.

Accessory/HIIT/ROMWOD

1.
Rounds, 4NFT
Close Grip Bench Press 30X0; 10,8,6,4; rest 90sec (building weight each set)

2.
Rowing
5 x 250m
*rest 1 min between rounds

3.
ROMWOD

WOD

Fitness
10 min AMRAP:
10 Barbell Pull-Ups
15 Hollow Rocks

Scaled
10 min AMRAP:
10 Jumping Pull-Ups
20 Hollow Rocks

RX
10 min AMRAP:
10 Pull-Ups
20 Hollow Rocks

Deadlift 5×3

Deadlift for load:
#1: 3 reps @ 85%
#2: 3 reps @ 85%
#3: 3 reps @ 85%
#4: 3 reps @ 85%
#5: 3 reps @ 85%