WOD: February 1st, 2018

Gymnastic/Skill/ROMWOD

1.
Gymnastics, EMOM
10 mins:
ODD: 6 strict pull ups
EVEN: 40 sec HS hold
*scale pull-ups to barbell pull-ups and HS Hold to Planks.

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

WOD

Option 1
MS running, for time
Run, 1600m
Rest 3 mins
Run, 1200m
Rest 2 mins
Run, 800m
Rest 1 min
Run, 400m

Option 2
MS rowng, for time
Row, 2000m
Rest 3 mins
Row, 1500m
Rest 2 mins
Row, 1000m
Rest 1 min
Row, 500m

Option 3
MS SkiErg, for time
Ski, 2000m
Rest 3 mins
Ski, 1500m
Rest 2 mins
Ski, 1000m
Rest 1 min
Ski, 500m

Option 4
MS AD, for time
AD, 80 cals
Rest 3 mins
AD, 60 cals
Rest 2 mins
AD, 40 cals
Rest 1 min
AD, 20 cals