Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am
WOD
FOR TIME
1 min Plank
20 Ab Mat Sit Ups
400 meter run
Rest 2 min
1 Min Plank
30 AB Mat Sit Ups
400 Meter Run
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
1 min Plank
20 Ab Mat Sit Ups
400 meter run
Rest 2 min
1 Min Plank
30 AB Mat Sit Ups
400 Meter Run
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
then…
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
5 Rounds:
4 Kip Swings
20 Sec Hollow Hold on the ground
4 Pull Ups of butterfly or kipping
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
5 Rounds:
4 Kip Swings
20 Sec Hollow Hold on the ground
4 Pull Ups of butterfly or kipping
WOD
FOR TIME
1 min Plank
20 Ab Mat Sit Ups
400 meter run
Rest 2 min
1 Min Plank
30 AB Mat Sit Ups
400 Meter Run
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
1 min Plank
20 Ab Mat Sit Ups
400 meter run
Rest 2 min
1 Min Plank
30 AB Mat Sit Ups
400 Meter Run
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
then…
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
5 Rounds:
4 Kip Swings
20 Sec Hollow Hold on the ground
4 Pull Ups of butterfly or kipping
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
5 Rounds:
4 Kip Swings
20 Sec Hollow Hold on the ground
4 Pull Ups of butterfly or kipping
WOD
FOR TIME
1 min Plank
20 Ab Mat Sit Ups
400 meter run
Rest 2 min
1 Min Plank
30 AB Mat Sit Ups
400 Meter Run
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
1 min Plank
20 Ab Mat Sit Ups
400 meter run
Rest 2 min
1 Min Plank
30 AB Mat Sit Ups
400 Meter Run
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
then…
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
5 Rounds:
4 Kip Swings
20 Sec Hollow Hold on the ground
4 Pull Ups of butterfly or kipping
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
5 Rounds:
4 Kip Swings
20 Sec Hollow Hold on the ground
4 Pull Ups of butterfly or kipping