Saturday, 21 June 2014

Gymnastics focus:

Complete 3 rounds of:-

10 Inverted Burpees

5 Weighted Pull Ups

10 Hip extensions

2 Skin the Cat

 

Team WOD: 20 min AMRAP

Timer: Handstand hold

AMRAP (you may only perform the AMRAP movements while buddy 1 is in the HS hold position)

Burpee to 3 stacked 45# plates

Medicine Ball Clean 9/7kg

Double unders

 

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.

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