Saturday, 18 January 2014

Gymnastic focus session:
For QUALITY:
Every Minute on the Minute for 10 minutes:
2 Strict Muscle Ups
5 Hollow Rocks on the even minute
5 Superman Rocks on the odd minute

Team WOD
For TIME:
In teams of 4, complete:
1 min AMRAP KBS 2/1.5pd
1 min AMRAP Pull ups
1 min AMRAP wall balls 9/7KG
1 min AMRAP double unders
Rest 3 minutes, then repeat.

ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1400m @ 85% 1200m TT pace
Bike (SUN): 20M @ 85% 30k TT pace
Run (SUN): 10M @ 85% 8M TT pace
Row (SUN): 10k @ 85% 8k TT pace
Ruck (SUN): 12M @ 85% 10M TT pace, 55# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
Swim (SUN): 1200m TT
Bike (OFF): OFF
Run (SAT or SI): 10M @ 85% 8M TT pace
Post sport and time to comments.