“E-WEB” WOD 1/22/21

“E-WEB” WOD 1/22/21

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility

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WIN
SKILL:
25 Ft. Handstand Walk
*35 Double Unders or 1 Min. of Double Under Practice after each set
**If you can’t HSW do 12 W.F. Shoulder Taps or Practice Walking Towards the Wall.
LIFT:
EMOM 10
MIN. 0-3: 3 Thrusters
MIN. 4-6: 2 Thrusters
MIN 7-10: 1 Thruster
*Build
WOD:
“E-WEB”
3 Rounds
15 KB Squats (53/35×2)
15 Box Jump Overs
*10 Min. Cap

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FIT
SKILL:
3 Sets
8 Ring Rows w/ a 3 Sec. Negative 
1 Min. of Double Unders 
8 Bar Kips (Practice Technique)
LIFT:
EMOM 10
MIN. 0-3: 3 Front Squat 
MIN. 4-6: 2 Front Squat
MIN 7-10: 1 Front Squat
*Build
WOD:
3 Rounds
12 S.A. Devils Press (50/35)
200 M. Run
*10 Min. Cap

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AT HOME
SKILL:
3 Sets
8e S.L. Glute-Bridges 
1 Min. of Double Unders 
20 Weighted Sit Ups 
LIFT:
Sumo Deadlift
4 x 10
*Build with what you got
WOD:
3 Rounds
12 S.A. Devils Press
20 Lateral Jumps over object
*10 Min. Cap
**Use what you got