Gymnastics focus session: for QUALITY
10 min Forward roll to pistol practice
10 min Freestanding HSPU practice
10 min Handstand Walk practice
Team WOD: for TIME
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20# 10 ft target (Reps)
Sumo deadlift high-pull, 75# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75# (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post results to comments.
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1200m TT
Bike (SUN): 12M TT
Run (SUN): 2M TT
Row (SUN): 2k TT
Ruck (SUN): 5M TT, 55# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
Swim (SUN): 1000m @ 85% 800m TT pace
Bike (OFF): OFF
Run (SAT or SI): 10k @ 85% race pace
Post sport and time to comments.
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