Saturday, 5 April 2014

Gymnastics focus: for QUALITY

4 ROUNDS:
10 Strict Ring Rows  (feet on box)
20 Hollow Rocks
10 Strict Ring Dips

Team WOD:

In teams of 5, complete 4 rounds (EMOM)

Thrusters 95/65#

Alternating Pistols

Pull Ups

KBS 2/1.5 pd

Abmat situps

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.