WOD: September 24th, 2018

WOD

Fitness
“Lucky 7’s”
5 Rounds:
7 Jumping C2B Pull-Ups
7 Dumbbell Clusters (20/10)

Scaled
“Lucky 7’s”
5 Rounds:
7 Jumping Bar Muscle-Ups or Pull-Ups
7 Dumbbell Clusters (35/25)

RX
“Lucky 7’s”
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters (50/35)

Back Squat 3×9

Back Squat for load:
#1: 9 reps @ 67%
#2: 9 reps @ 71%
#3: 9 reps @ 75%

Body Armor/Conditioning/ROMWOD

1.
Body Armor
50 Bench Press Repetitions (155/105)
*Every Break: 15 GHD Sit-ups

2.
Conditioning
3 Rounds For Time:
75 Double Unders or Power Jumps
25 Kipping Handstand Push-ups, Box HSUP, or HR Push-Ups

3
ROMWOD

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats (3 mins total)
Banded Good mornings x20
Dynamic Pigeons x10
Spiderman Lunges
Bridges x20
Tempo Squats x5 (3310)

Strength Warm-Up
Back Squats x10

WOD Prep (Movement Standards)
Bar MU’s, Jumping bar MU’s, PU’s, or Jumpin C2B PU’s
DB Clusters