Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
WOD
SCORE = WORKING TIME:
1000 meter row
Rest 1 min
400 meter run
Rest 2 min
500 meter row
Rest 2 min
200 meter run
Rest 2 min
1000 meter row + 800 meter run no rest
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
7 Kip Swings
20 Sec Hollow Hold on the ground
7 Pull Ups of butterfly or kipping
1000 meter row
Rest 1 min
400 meter run
Rest 2 min
500 meter row
Rest 2 min
200 meter run
Rest 2 min
1000 meter row + 800 meter run no rest
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
7 Kip Swings
20 Sec Hollow Hold on the ground
7 Pull Ups of butterfly or kipping
WOD
SCORE = WORKING TIME:
1000 meter row
Rest 1 min
400 meter run
Rest 2 min
500 meter row
Rest 2 min
200 meter run
Rest 2 min
1000 meter row + 800 meter run no rest
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
7 Kip Swings
20 Sec Hollow Hold on the ground
7 Pull Ups of butterfly or kipping
1000 meter row
Rest 1 min
400 meter run
Rest 2 min
500 meter row
Rest 2 min
200 meter run
Rest 2 min
1000 meter row + 800 meter run no rest
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
7 Kip Swings
20 Sec Hollow Hold on the ground
7 Pull Ups of butterfly or kipping
WOD
SCORE = WORKING TIME:
1000 meter row
Rest 1 min
400 meter run
Rest 2 min
500 meter row
Rest 2 min
200 meter run
Rest 2 min
1000 meter row + 800 meter run no rest
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
7 Kip Swings
20 Sec Hollow Hold on the ground
7 Pull Ups of butterfly or kipping
1000 meter row
Rest 1 min
400 meter run
Rest 2 min
500 meter row
Rest 2 min
200 meter run
Rest 2 min
1000 meter row + 800 meter run no rest
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
7 Kip Swings
20 Sec Hollow Hold on the ground
7 Pull Ups of butterfly or kipping