Saturday, 24 May 2014

Gymnastics focus: for QUALITY

3 ROUNDS

7 leg raises to L Hangs  from Dead Hang with Underhand Grip

7 Toes to Bar from L Hangs  with Underhand Grip

7 Toes to Bars  with Underhand Grip

 

Team WOD:

In teams of 3:- 25 min AMRAP

Timer: 50m Sandbag overhead walking lunges (2 bags/ 1 bag)

AMRAP:

KBS 2/1.5 pd

Double Unders

Post score to 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.