Gymnastics: for QUALITY
Seated Pike 3×0:30 Begin seated with Straight Legs and Pointed Toes, bend forward keeping your back straight.
Toe Touch 3×0:30
Handstand Hamstring Stretch 3×0:30 3×30′
Seal Walk (Start in a Push-Up Position with your toes pointed, exaggerate the hollow shape through your back, begin walking forward with your hands. Rest when you need to, focus on not letting your hips move side to side)
Hollow Rocks 4:00 Total, 0:20 Rock/0:10 Rest Focus on not letting your arms leave your ears, keep them stretched backward behind you.
TEAM WOD: for TIME
In teams of 3:- complete 5 rounds
Timer: 1,000m Run
2 team members at Rower: 250m increments.
Post metres rowed in comment.
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 800m TT
Bike (SUN): 25M TT
Run (SUN): 12M TT
Row (SUN): 10k TT
Ruck (SUN): 18M TT, 65# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
Swim (OFF): OFF
Bike (SAT): 25M TT
Run (SUN or SI): 12M TT
Post sport and time to comments.
No responses yet