Saturday, 25 January 2014

Gymnastics session:
For QUALITY:
5 rounds of 90 seconds on, 30 seconds off:
5 Toes to Bar
10 Push Ups
15 Air Squats

TEAM WOD:
For TIME:
In teams of 4:
Complete 100 OHS 115/95# (from human rack, BB does not touch the ground)
100 Lateral Burpees (over the bar, 2 pax at a time)
100 HSPU (1 pax at a time)
2,000m Row
Post time to comments.

ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1400m TT
Bike (SUN): 30M TT
Run (SUN): 12M TT
Row (SUN): 15k TT
Ruck (SUN): 12M TT, 55# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
Swim (SUN): 1400m TT
Bike (OFF): OFF
Run (SAT or SI): 10M @ 85% 8M TT pace
Post sport and time to comments.