Saturday, 8 February 2014

GYMNASTICS Focus Session
For QUALITY – 7 ROUNDS:
10 Inverted Burpees
15 Hollow Rocks

TEAM WOD:
In teams of 4, each member completes the following:-
Row 1,000m
25 alternating pistols
15 Hang Cleans 225/135#
Post time to comments.

ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1600m @ 80% 1400m TT pace
Bike (SUN): 35M @ 85% 30M TT pace
Run (SUN): 13.1M @ 85% 13.1M goal pace
Row (SUN): 20k @ 85% 15k TT pace
Ruck (SUN): 15M @ 85% 15M goal pace, 55# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
Swim (SAT or LI): 1600m @ 80% 1400m TT pace
Bike (SUN): 35M @ 85% 30M TT pace
Run (OFF): OFF
Post sport and time to comments.