“CAPTAIN COLD” WOD 6/2/23

WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms + Scorpions
Then:
Mobility

WIN
SKILL:
EMOM 6
1 Wall Walk + 2-4 Wall Facing HSPU (Adjust reps according to ability)
LIFT:
OHS
5 x 5
*Build
WOD:
“CAPTAIN COLD”
6 Rounds
6 HSPU
10 Wall Ball (20/14) (16/10)
10 OHS (135/95) (115/75)

FIT
SKILL:
EMOM 6
2 Wall Walks
LIFT:
Back Squat
5 x 5
*Build
WOD:
5 Rounds
14/11 Cal. Row
10 Wall Ball (20/14) (16/10)
10 Back Squat (135/95) (115/75)

AT HOME
SKILL:
EMOM 6
2 Wall Walks
LIFT:
Floor Press
4 x 8
WOD:
5 Rounds
200 M. Run
10 DB/KB Thruster
10 Push Ups