WEDNESDAY

 
Gymnastics Conditioning

 

Skill Stamina: Rings 

Ring Row

Ring Dips (Strict or Kipping)

Ring Muscle Ups

 

EMOM8:

1-6 Ring movements per minute

 

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 relative to that progression.

 

 

WOD

AMRAP11:

800m Run

50 Push-ups

Max Wall Walks in remaining time

 

Rx+: 1000m Run, Wall Facing Handstand Push Up at top of each wall walk rep

Active: 35 Push-ups,

Lifestyle: 4-600m Run, 35 Elevated push-ups, Max scale Wall Walks

 

The workout should see the run possible inside 5:00 (think a 2-2:15/400m or under athlete), push-ups in repeatable sets of 5+ throughout the entire set and as challenging a wall walk option as possible today!