WEDNESDAY
| Gymnastics
Ring dips 1. Inverse tabata ring support (10 sec on 20 sec off x 8) 2. Slow negatives x 10-15 reps (keep shoulders away from ears) 3. 5 min: every 30 seconds 1-5 strict ring dips
Today’s upper body strength work should see challenging yet unbroken sets, according to fatigue and maintaining a full range of motion. |
| WOD
3 Rounds for time: 21 Toes-to-bar 21 Deadlifts 84/55kg 21/16 Calorie Row/Ski
16 Min Cap
Rx+: 93/61kg
Active: Hanging leg raises, 61/43kg, 18/14 Calories
Lifestyle: Hanging knee raises, 43/30kg, 15/12 Calories
The workout should see toes-to-bar in 1-3 sets across rounds today, which may lead athletes to scale back in difficulty compared to previous weeks. Deadlifts should also be in 1-3 sets across rounds and represent no more than 60% 1RM. Row/Ski calories should be possible inside 1:00 today, though pacing during the workout is up to the individual!
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