WOD NOTES
This workout is about testing your gymnastics endurance.
Work at a moderate pace during each cardio piece and do the best you can to complete each gymnastics piece with perfect reps. Break up reps as needed.
Record the number of reps you complete on each piece:
Example = Ski 12 calories + 10 ring rows = 22
You will have 3 scores today:
One for the ski piece, one for the bike piece and one for the row piece.
Fitness
3 rounds
60 seconds Ski Erg Cals
120 seconds Rest
60 seconds Assault Bike Cals
120 seconds Rest
60 seconds Row Cals
120 seconds Rest
During your rest period:
1= 10 elbows out ring row
2= 10 pushups
3= 10 V Sits
Performance
3 rounds
60 seconds Ski Erg Cals
120 seconds Rest
60 seconds Assault Bike Cals
120 seconds Rest
60 seconds Row Cals
120 seconds Rest
During your rest period:
1= 10 Strict Pull ups
2= 10 strict Ring dips or ring push ups
3= 10 Strict Hanging knee raises
Sport
Dynamic prep
Prayer stretch x 60 seconds
Primal pass thru x 6 each
Indian clubs x 20 each
Empty bar prep
Front rack stretch, power clean, front squat
Clean + Hang clean (deficit)
9 sets x 1 @75-80%
HBBS
6 sets x 3 reps @70%
5 second eccentric
3 sets of complex
Strict pull ups x max reps
+
15 V ups
