GYMNASTICS SESSION: For QUALITY
3 sets of 10 Push Ups
3 sets of 8 Hip extensions on GHD
3 sets of 8 Hollow Rock
20 minute handstand hold practice.
TEAM WOD: For TIME
Teams of 3:-
75 Deadlift 185/135# *
500 Double Under
75 Shoulder to Overhead 115/75# *
500 Double Unders
* 5 Reps max per athlete.
Post time to comments.
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1600m-3200m TT
Bike (SUN): 25M-50M TT
Run (SUN): 13.1M TT
Row (SUN): 13.1M TT
Ruck (SUN): 18-20M TT, 55# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
“Olympic Distance Tri”
Swim (SUN): 1.5k
Bike (SUN): 40k
Run (SUN): 10k
Post sport and time to comments.
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