WOD for Wednesday, Feb 01, 2023

Strength & Skills

EMOM15
1) Strict Pull-ups (5-10)
2) High Box Jumps (3-6)
3) Strict HSPU / Box HSPU (5-10)
4) Pistol Squats (8-16)
5) Rest

Metcon (Gymnastics)

AMRAP20 (RX)
10 m HS walk
15 Box Jump overs
10 m HS walk
75 DU's
Rest 2 min between rounds

AMRAP20 (SC)
2 Wall Walk
15 Box Jump overs
2 Wall Walk
75 SU's / 35 DU's
Rest 2 min between round

WOD for Sunday, Jan 29, 2023

Metcon (Long)

Every 6 min x 6

A)
5 Box step over (2xDB's in farmers hold)
25 Wall Balls
5 Box step over (2xDB's in farmers hold)
100 DU's

B)
10 Deadlift (50-60% from 1RM)
15 Bar facing burpee
10 Deadlift (50-60% from 1RM)
25 Cal Erg of choice

WOD for Tuesday, Jan 24, 2023

Skills

EMOM15
1) Jefferson Curls
2) Chin over bar / rings hold
3) Skin the Cat
4) Negative Box pistol squat
5) Shoulder taps

Metcon (Gymnastics)

For time: (RX)
20 BMU*s
60 m Walking Lunges *2xDB's in farmers hold
60 HSPU's

*DB's 2×22,5/15kg
*Every time you break a set – Run 200m

For time: (Scaled)
40 Pull Ups / Ring Rows
60 m Walking Lunges *2xDB's in farmers hold
60 Push Ups

*DB's 2×17,5/12,5kg
*Every time you break a set – Run 200m