Gymnastics Strength a) 5 x 5 Russian Dips b) 4 x 4 weighted stict ring dips |
CFO Class: MetCon For time: 1 Round of: 20 Burpee Pull-ups 800m Run 2 Rounds of: 10 Burpee Chest to bar pull-ups 400m Run 3 Rounds of: 5 Burpee Bar muscle ups 200m Run Today’s endurance wod athletes will work back and forth between a high coordination gymnastics movement burpee pull-ups and running a lower skill monostructural domain. The uknown to this workout will be the ascending round, descending rep scheme, athletes are encouraged to find a pace and keep it as fatigue sets in and the reps go down. When we see longer rounds it usually requires a more conservative pace, with shorter rounds we can afford to go a little bit faster even when it’s between the same volume. |
Conditioning On 1min x 8mins 18/14 cal row |
Post Chain Accessory 4 sets 6 GH raises 12 RDL’s 8 Bent over BB rows |