WEDNESDAY // 1.19.2022

CFW WOD

(1) GYMNASTICS
For Quality (12 min)
3 sets
5 Kip Swings
3-5 Kip Swings (Coming out of the top of a pull-up)
2 Kip Swings + 2 Half Kipping Pull-up + 2 Kipping Pull-ups
+
3 sets
25 sec Hollow Hold
25 sec Arch Hold
+
1 set of max strict pull-ups OR horizontal ring pull-ups

Note: The focus of todays workout is to maintain body control. Focus on moving with perfect form. Focus on creating arches with your body rather than angles. For the complex, feel free to make the complex more challenging if you already have a kipping pull-up.

(2) WOD
For Time (12 min)
5 Rounds
15 Wallballs (20/14)
12 Pull-ups

Note: The goal of todays workout is to build your aerobic capacity. Choose progressions that will involve your whole body rather than specifically focusing only on a muscle group. For example, jumping pull-ups rather than horizontal ring pull-ups.