9.11.18

WOD
Cover Girl (AMRAP – Reps)
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats 45/30

In Time Remaining:
Max Rounds "Cindy"

Sub fyrir hlaup:
14/10 Calorie Assault Bike
250/200 Meter Row

Skalanir

Hlaup:
150 m
100 m

Stöng:
40/25
30/15

FIT

WOD WARM UP
## :30 Seconds
Easy Shuttle Run
Walking Quad Stretch
Walking Knee to Chest

Moderate Shuttle Runs
Walking Samson
Shuttle Straight Legged Bear Crawl

Faster Shuttle Runs
Shuttle Crab Walk
Walking Spidermans

## Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

## 2 Rounds (Slightly More Narrow for 2nd Round):
### PVC Pass Throughs – :30 Seconds
### PVC Overhead Squats – :30 Seconds

### Push-up Movement Prep
20 Second Push-up Plank Hold
5 Push-ups

### Push-up Movement Substitutions
Reduce Reps
Push-up to Box, Bench, or Bar in a Rack

### Run Movement Prep
20 Mountain Climbers
100 Meter Run

### Pull-up Movement Prep
15 Second Hollow Hold on Floor
15 Second Arch Hold on Floor
– – – – – – – – – – – – – – – – –
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups

### Movement Prep
5 Paloff Presses (Each Side)
5 Squatting Paloff Presses (Each Side)
– – – – – – – – – – – – – – – – –
5 Pausing Air Squats
– – – – – – – – – – – – – – – – –
5 Pausing PVC Overhead Squats
5 PVC Overhead Squats
– – – – – – – – – – – – – – – – –
5 Empty Barbell Pausing Overhead Squats
– – – – – – – – – – – – – – – – –
Build to Lighter Weight

## 1 Round
100 Meter Run
5 Overhead Squats
5 Pull-ups
5 Push-ups
5 Air Squats

– – – – – – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – – – – – –

## 1 Round
100 Meter Run
3 Overhead Squats
3 Pull-ups
3 Push-ups
3 Air Squats

CategoryWOD