GYMNASTIC focus: for QUALITY
Shoulder Rehab/Prehab
PRACTICE for 20 minutes:
Freestanding Kick Up to Handstand
Cartwheel
Try performing Cartwheel to Handstand
Begin performing a cartwheel, stop halfway as both hands reach the ground and pause in a handstand.
Team WOD: for TIME
Teams of 4:-
2,000 m Row (250m increments)
500 m Run to Jalan Besar Swimming complex to complete:
AMRAP 20 minute:
50m swim
25 hand release push ups
25 air squats
Post results to comments.
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 20:00 TT
Bike (SUN): 20:00 TT
Run (SUN): 20:00 TT
Row (SUN): 20:00 TT
Ruck (SUN): 20:00 TT, 55# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
Swim (SAT or LI): 20:00 TT
Bike (SUN): 20:00 TT
Run (OFF): OFF
Post sport and time to comments.
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