WOD: September 18th, 2018

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Downward Dog w/ Calf Stretch x20
Iron Cross x20
Dynamic Pigeon x10
Bridge x20
Inchworm w/ 3 Push-Ups x5
SIngle Leg RDLs

DBL Under Practice

DL Warm-Up
Good Mornings
RDLs
Barbell Rows
DLs

Wod Prep (Movement Standards)
Deadlifts
Double Unders

WOD

Fitness
“Dead Meat”
For Time:
1200m Run, 100 Power Jumps, 27 Deadlifts (75/55)
600 Meter Run, 100 Power Jumps, 21 Deadlifts (75/55)
200 Meter Run, 100 Power Jumps, 15 Deadlifts (75/55)

Scaled
“Dead Meat”
For Time:
1 Mile Run, 75 Double Unders (PJ: 2-1), 27 Deadlifts (155/105)
800 Meter Run, 75 Double Unders, 21 Deadlifts (155/105)
400 Meter Run, 75 Double Unders, 15 Deadlifts (155/105)

RX
“Dead Meat”
For Time:
1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145)
800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145)
400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145)

Gymnastic/Odd Object/ROMWOD

1.
Gymnastic Complex
6 Sets of the Complex:
3 Toes to Bar
3 Chest to Pull-ups
2 Toes to Bar
2 Chest to Pull-ups
1 Toes to Bar
1 Chest to Pull-ups

2.
Odd-Object Conditioning
3 Rounds:
50 Meter Heavy Yoke Carry
100 Meter Heavy Sled Push
150 Meter Front Rack Double Kettlebell Carry

3.
ROMWOD