WOD: June 18th, 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
Spiderman Lunges 50′
Dynamic Pigeons
Side Lunges x20
Pass throughs x20
OH Squats 2×10

WOD Prep (Movement Standards)
KB Swings
Front Squats
Row, SkiErg, AD

Overhead Squat 5×3

Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
*ascending in weight

WOD

Fitness
AMRAP 5:
15-12-9:
Kettlebell Swing (25/15)
Front Squat (55/45)
Calorie Row, SkiErg, AD

Rest 5 Minutes

AMRAP 5:
15-12-9:
Kettlebell Swing (25/15)
Front Squat (45/35)
Calorie Row, SkiErg, AD

Scaled
AMRAP 5:
15-12-9:
Kettlebell Swing (35/25)
Front Squat (105/75)
Calorie Row, SkiErg, AD

Rest 5 Minutes

AMRAP 5:
15-12-9:
Kettlebell Swing (35/25)
Front Squat (85/55)
Calorie Row, SkiErg, AD

RX
AMRAP 5:
15-12-9:
Kettlebell Swing (55/35)
Front Squat (135/95)
Calorie Row, SkiErg, AD

Rest 5 Minutes

AMRAP 5:
15-12-9:
Kettlebell Swing (55/35)
Front Squat (115/75)
Calorie Row, SkiErg, AD

Accessory/HIIT/ROMWOD

1.
Rounds, 3 times through
10 x GHD sit ups
10 x side crunch on GHD (left)
10 x back extenstion
10 x side crunch on GHD (right)

2.
AD
5 Founds 60 sec on
60 sec off

3.
ROMWOD