07 July 2017 – WOD

WORKOUT OF THE DAY

A) Gymnastics

Every 90 seconds minutes, for 9 minutes:
Muscle-ups: Max in 60 seconds
Pistols: 16-20 reps, alternating legs

B) Conditioning

Every minute, on the minute, for 20 minutes:
Minute 1: Row 200/150m
Minute 2: 15 Kettlebell swings (32/24 kg)
Minute 3: 12 Thrusters (42.5/30 kg)
Minute 4: 9 Chest-to-Bar Pull-Ups

ENGINE WORK: AEROBIC CAPACITY

A) Speed Endurance

150m run
50m, walk
50m, sprint
– Rest 3-5 minutes– 

Pacing
150m @ 400m PR pace
50m Walk under 60 seconds
Sprint @ max effort

MOBILITY DRILL OF THE WEEK