The goal is consistent movement with 0:10-0:15 rest each 2:00.
Metcon: (No Measure) 5 Rounds 0:00 - 2:00 Row *500/450 meters 2:00 - 4:00 AMRAP 50 single unders + 10 double unders (save 0:10 for rest) 4:00 - 6:00 Run 400-meters *As fast as possible 6:00 - 8:00 Practice a gymnastics skill of choice Gymnastic Skill Options: *Straight body strict ring muscle-up drill *Kick to handstand drills *Feet on floor strict muscle-up transition drill *Single leg piked handstand drills *Pike compression drill *Peg board lock out drill Videos are available in tips & videos on wodify. **No leaderboard today. This is a long duration monostructural effort today. Attempt to have at least 0:10 of rest on each interval. Modify distance and reps for each section based on 1:45 of work and 0:15 of rest.
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