Saturday, 7 June 2014

Gymnastics focus session: for QUALITY

10-8-6-4-2:
Ring Handstand Push Up
Toes to Bar from L Hang

Team WOD: for TIME

In teams of 3 – 6: 25 min AMRAP

400m Run

AMRAP:

Single Arm KBS 1.5/1pd

Row for distance

Post results to comments.

 

ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 3 x 400m TT 5:00-8:00 recovery between efforts

Bike (SUN): 3 x 5k TT 5:00-8:00 recovery between efforts

Run (SUN): 3 x 1M TT 5:00-8:00 recovery between efforts

Row (SUN): 3 x 1k TT 5:00-8:00 recovery between efforts

Ruck (SUN): 3 x 2M TT 5:00-8:00 recovery between efforts, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 3 x 400m TT 5:00-8:00 recovery between efforts

Bike (SUN): 25M @ 85% race pace

Run (OFF): OFF

Post sport and time to comments.