WOD: February 8th, 2018

WOD

Option 1
MS rowing, intervals
5 x 100m sprints
…rest 30 sec between each…
Then, straight into:
1km row for time

Option 2
MS SkiErg, intervals
5 x 100m sprints
…rest 30 sec between each…
Then, straight into:
1km SkiErg for time

Option 3
MS Running, intervals
5 x 100m sprints
…rest 30 sec between each…
Then, straight into:
1 mile run for time

Option 4
MS AD, intervals
5 x 15/12 cal sprints
…rest 30 sec between each…
Then, straight into:
50/40 cals for time

*score each interval and 1k Row, 1k SkiErg, 1 mile Run, or 50/40 cals on AD.

Gymnastic/Skill/ROMWOD

1.
Rounds, 5NFT
5 attempts at each of the following:
a) Broad jump 30m (in as few jumps as possible)
b) 3 pull-ups as slow as possible
c) Max set of handstand push-ups
*Rest as needed between attempts.

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