180418 - “Super Hero Test”

Pre Class Mobility:

Ham LAX on Box

Glute LAX

 

Warm up:

Dynamics

 

Skill/Strength:

6x3 Deadlift

 

WOD: 1 Round for time

Rx:

50’ Sled Pull (6/4)

50’ Sled Push (6/4)

25 Sit-ups

25 Power Cleans (135/95)

25 Sit-ups

Scaled:

50’ Sled Pull (3/1)

50’ Sled Push (3/1)

25 Sit-ups

25 Power Cleans (50%)

25 Sit-ups

Sport:

50’ Sled Pull (8/5)

50’ Sled Push (8/5)

25 GHD Sit-ups

25 Power Cleans (165/115)

25 GHD Sit-ups

 

Mobility:

Pancake Progressions

DD/Cobra

 

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