WOD: June 27th, 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
Lunge w/ Twist 50′
Banded Pull Aparts x40

2 Rounds
10 KB DLs
10 MTN Climbers
5 KB Swings

Strength Prep
Snatch Grip DL Points of Performance
-WIde Grip
-Hip Width Stance
-Shoulders over the bar
-Butt Down
-Drive through heals

WOD Prep (Movement Standards
Shuttle Sprints
Bench Press or Floor Press
T2B or Mod T2B

Snatch Grip Deadlift 5×3

Snatch Grip Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
*ascending in weight

WOD

Fitness
27-21-15-9:
10m Shuttle Sprints
Bench Press or floor press (45/35)
Modified T2B or knee raises

Scaled
27-21-15-9:
10m Shuttle Sprints
Bench Press or floor press (95/65)
Modified T2B

RX
27-21-15-9:
10m Shuttle Sprints
Bench Press or floor press (135/95)
T2B

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.
Partner SkiErg
1000m for time
*switch every 250m

3.
ROMWOD