29 December 2017 – WOD

WORKOUT OF THE DAY

A) Strength: Back squat
A1) 15 minutes to establish a heavy set of 3 reps

A2) Based on above 3RM
3 reps @ 95%
10 reps @ 75%
3 reps @ 90%
15 reps @ 70%
3 reps @ 85%
20 reps @ 65%

- Rest 2-3 minutes between sets –

B) Gymnastics Conditioning
16 x 20 seconds on : 10 seconds off, alternate between:
Toes to bar (or Knee raise)
HSPU (or Push-up)

* If you fail toes to bar before the end of the interval, hang from the bar until the rest period
* If you fail HSPU before the end of the interval, kick up into a handstand until the rest period