WOD: September 4th, 2018

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Iron Cross x20
Inchworm w/ 3 Push-Ups x5
Bridge w/ KB x20
Shoulder Rotations x20
Pass Throughs x20

Snatch Progression (PVC)
Snatch Grip DL
Snatch Pull
Snatch High Pull
Power Snatch

Wod Prep (Movement Standards)
C2B Pull-Ups
Power Snatches

WOD

Fitness
“Professor Chaos”
For Time:
30 Jumping C2B Pull-Ups
750m Row, 750m Ski, 600m Run, or 30/20 cal AD
15 Power Snatches (45/35)
750m Row, 750m Ski, 600m Run, or 30/20 cal AD
15 Power Snatches (45/35)
750m Row, 750m Ski, 600m Run, or 30/20 cal AD
30 Jumping C2B Pull-Up

Scaled
“Professor Chaos”
For Time:
30 Pull-Ups
1000m Row, 1000m Ski, 800m Run, or 40/30 cal AD
15 Power Snatches (95/65)
1000m Row, 1000m Ski, 800m Run, or 40/30 cal AD
15 Power Snatches (95/65)
1000m Row, 1000m Ski, 800m Run, or 40/30 cal AD
30 Pull-Up

RX
“Professor Chaos”
For Time:
30 Chest to Bar Pull-Ups
1000m Row, 1000m Ski, 800m Run, or 40/30 cal AD
15 Power Snatches (135/95)
1000m Row, 1000m Ski, 800m Run, or 40/30 cal AD
15 Power Snatches (135/95)
1000m Row, 1000m Ski, 800m Run, or 40/30 cal AD
30 Chest to Bar Pull-Up

Gymnastic/Skill/ROMWOD

1.
Strict muscle up work
3 rounds:
30 sec false grip ring hang
Then, accumulate 10 sets:
1-3 x strict ring mu turnovers without dip at top

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