WOD: January 4th, 2018

WOD

Option 1
MS Rowing or SkiErg, intervals
2 x 1000m row
…3 min rest between…
2 x 750m row
…2 min rest between…
2 x 500m row
…1 min rest between…
2 x 250m row
…30 sec rest between…

Option2
MS AD, intervals
2 x 40 cal AD
…3 min rest between…
2 x 30 cal AD
…2 min rest between…
2 x 20 cal AD
…1 min rest between…
2 x 10 cal AD
…30 sec rest between…

Option 3
MS running, intervals
2 x 800m run
…3 min rest between…
2 x 400m run
…2 min rest between…
2 x 200m run
…1 min rest between…
2 x 100m run
…30 sec rest between…

Score each interval

Gymanstic/Skill/ROMWOD

1.
Gymnastics, 10 mins of
Ring muscle up practice
*Advance athletes practice catching high. Other athletes set up transition turn overs such as low ring jumping ring muscle ups.

2.
Double Under/Power Jump Pyramid
Option 1
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Option 2
10-20-30-40-50-40-30-20-10
Option 1 or 2 can be done with Power Jumps or DU’s.
Complete the pyramid with no missed attempts before you move on to the next option. if you break before completing the full reps you must start back at the beginning. Can you do it all the way through with out messing up?

3.
ROMWOD