WODs

WOD

Jan

26
Friday

Foundation

Based on what you chose on Monday
Then EOMOM 14min
(based on your Pick)
DU- 80 Single Unders
Pullups- 5 5-sec eccentric pullups
Pistols- 12 Feet-Together squats (2 second pause at bottom)
MU- 5 5-sec eccentric ring dips
Scale as needed

WOD

For time:
10, alternating Pistols
10ft handstand walk
20 alternating Pistols
20ft handstand walk
30 alternating Pistols
30ft handstand walk
40 alternating Pistols
40ft handstand walk

Int:
10ft = 1 Wall Walk-up
Sc:
2:1 Bear Crawl

 

Week 1 Open Homework: Kipping or butterfly Pull-ups. (only if you already have at least 2-3 strict pull-ups) https://www.youtube.com/watch?v=ifOBltCCRZw Spend 5-10 minutes practicing 3 times this week

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