28 June 2019 - WOD

toestobar class.jpg

WORKOUT OF THE DAY

A) Gymnastics Test

Death by toes to bar

B) Conditioning Test

10 minutes: Row for distance

* On minutes 0, 2, 4, 6, 8 perform 20 wall balls (9/6 kg)
* Breathing in gears 2-4 only
- G2 = Power nasal in / relaxed nasal out
- G3 = Power nasal in / power nasal out
- G4 = Power nasal in / power mouth out


* This is a conditioning test of your aerobic > anaerobic energy systems
* The aim is NOT to spend the full 10 minutes breathing in G4
* Can you efficiently up regulate your breathing (G4) when the work demand requires it e.g. during the wall balls, and you can bring your breathing back under control (G2-3) on the rower.