WOD: May 10th, 2018

WOD

Option 1
MS rowing, max distance
40 mins
Max rowing distance

Option 2
MS SkiErg, max distance
40 mins
Max SkiErg distance

Option 3
MS AD, max cals
40 mins
Max AD cals]

Option 4
MS running, max distance
40 mins
Max running distance

Gymnastic/Skill/ROMWOD

1.
Gymnastics, EMOM
6 mins:
20 double unders + ME HSPU
*scale to HR Push-Ups

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

Warm-Up

Inchworm w/ Cobra Pose x5
Leg Swings x40
Trunk Twist x20
Arm Swings x20
Arm Circles x20
Bear Crawl 100′
High Knees 100′
Butt Kicks 100′

3 Rounds
45 sec HS Hold
*15 sec rest