WOD: October 16th, 2018

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Iron Cross x20
Bridges x20
Inchworm w/ 3 Push-Ups x5
Side Lunges x20
V-Ups x10
Supermans x10

Gymnastic
Lat Activation 5×5
Lat Activation + Pull-Up 3xME
(hold the lat activation (hollow body) and do ME PU’s

Wod Prep (Movement Standards)
Double Unders or Power Jumps
Deadlifts

WOD

Fitness
EMOM, 20 mins
ODD min: 3 Deadlifts 95/75
EVEN min: 40 Power Jumps

Scaled
EMOM, 20 mins
ODD min: 3 Deadlifts 185/125
EVEN min: 40 DUs (PJ: 2-1)

RX
EMOM, 20 mins
ODD min: 3 Deadlifts 275/185
EVEN min: 40 double unders on the even min

Gymnastic Conditioning/Body Armor/ROMWOD

1.
Gymnastic
Row 1000m
20 ring muscle ups OR 20 ring dips + 20 pull ups (can be kipping)
row 1000m

2.
Body Armor
5 Supersets:
6 Tempo Chest to Bar Pull-Ups
9 Tempo Dumbbell Bench Press
*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press.

3.
ROMWOD