Gymnastic Strength

Warm up

Jumping Jack 1 mins

Tabata 1

20 secs on : 10 secs off x 8 sets

4-6 Burpees

 

Tabata 1

20 secs on : 10 secs off x 8 sets

6-9 KB swing

Supersets 

4 sets of

2 SLow Pull up (3 secs ascend, 3 secs stop at bar, 3 secs lowering)

4 Cal Air bike (Sprint-as fast as possible)

8 Bench / Box/ ring Dips

10 Unbroken Wall ball (work on form)

 

METCON

Warm up

500 m row

20 Burpees

Rowing Partner WOD

For time

 

1000-900-800-700-600-500-400-300-200-100 m

 

*when athlete A do the 1000 m row, the athlete B would rest, then take turn athlete B will row 1000 m, athlete A doing rest before his turn on 900 m, and so on

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *