Saturday, 10 May 2014

Gymnastics focus:

For QUALITY

21-15-9:
Dumbbell Planche Through
Strict Ring Row

 

Team WOD:

In teams of 5:  complete 3 rds, 1 min AMRAP per station and rotate.

– STO 95/65#

– Alternating Pistols

– Pull ups

– KBS 1.5/1pd

– Sit ups

Post score in comments

 

ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m @ 85% 500m TT pace

Bike (SUN): 15k @ 85% 20k TT pace

Run (SUN): 5k @ 85% 5k TT pace

Row (SUN): 3k @ 85% 2k TT pace

Ruck (SUN): 10k @ 85% 10M TT pace, 65# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 800m @ 85% 500m TT pace

Bike (OFF): OFF

Run (SAT or LI): 5k @ 85% 5k TT pace

Post sport and time to comments.