WODs

WOD

Jan

29
Monday

Foundation

Based on what your “get your first” skill

10 min Emom
(based on your Pick)
DU- 20 Left foot jumps 20 Right foot jumps
Pullups- 5 5-sec eccentric pullups
Pistols-5 candlestick pistols
MU- 3 Jumping MU

Scale as needed

WOD

2 min to complete
10 Chest to bar pullups
10 OH Squats 95/65
50 Double Unders
3 min to complete
10 C2B pullups
10 OHS 115/80
75 DU
4min to complete
10 C2B pullups
10 OHS 135/95
100 DU
5min AMRAP
10 C2B pullups
10 OHS 155/110
150 DU

Rest if you finish the rounds of 2,3,4 early otherwise continue entire workout as a chipper

Pistols or pistol mobility. Spend 5-10 minutes working on cycling pistols or if unable to perform a pistol, work on ankle ROM

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