23 July 2017 – WOD

WORKOUT OF THE DAY

Specialist Sundays (11 am - Noon)

A) Gymnastics

24 x 12 seconds on : 20 seconds off, rotate between:
Ring support
Dip support
Chin over the bar hold
L-Sit
*Increased time & increase rounds on last week

B) Conditioning

"Tabata Something else"
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
- Pull-up
- Push-up
- Sit-up
- Air Squat

Competition Class (9.30 – 11 am)

A) Strength in Depth Q.2

B) Gymnastics Conditioning

Every minute, for 14 minutes, alternate between:
Odd minutes: Muscle-ups @ 30% of max set
Even minute: Row/Bike @ easy to moderate pace

Engine Work (8.30 – 9.30 am)

A) Conditioning

Every 2 minutes for 20 minutes, alternate between:
500/400m Row
&
Dumbbell DT (12 Deadlift + 9 Hang power clean + 6 Shoulder to overhead)

MOBILITY DRILL OF THE WEEK