‘Deload Week’

Gymnastic Strength

Warm up

Row 500 m

2 rounds of

10 Good morning

3 Slow Pull up

 

*then practice specific technique for Deadlift

Deadlift

6-6-6-6

*constant weight at 70-75% of RM

Weighted Pull up

5-5-5-5-5

*go unbroken, if broken reduce the weight and re-do

 

METCON

Warm up

2 rounds of

1 mins of single under

10 secs of double unders

Deload week

Flight Simulator

Advance

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders

 

Intermediate

5-10-15-20-25-30-35-30-25-20-15-10-5

Unbroken Double-Unders

 

Beginner

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken single unders

Posted in WOD

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