WEDNESDAY
| Gymnastics Stamina Development
Rope climbs Every 2:00 x 5 rounds: 2-4 Rope climbs 15ft
Rx+ = L-sit start legless rope climbs, Pegboard ascents or strict pegboard ascents
Today’s gymnastics work sees a shift from skill refinement to capacity-building. Athletes should recognise where they are skill-wise and aim to improve muscular power and endurance.
5PM SKILL SESSION JERKS |
| WOD
16 Min AMRAP: 12 Single arm KB OH Lunge 24/16kg 18 Toes-to-bar 24/18 Calorie Echo bike
Active: Front rack lunge Hanging leg raises
Lifestyle: Goblet hold lunge, 8 Burpees to touch, hanging knee raises, 20/15 Calories
The workout options should see lunges in 1-2 sets with the athlete changing arms as required. Toes-to-bar should be possible in repeatable sets of 3+, across multiple rounds and calories should be possible inside 2 minutes, even under fatigue (12/9 calories per minute as a sustainable pace).
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