Day#18 (Speed/ Go!)

Gymnastics Warm up #8

400m run

-3x L or tuck site 20 second holds

-Peg board complex (Pull, reach for #1, climb down/ Pull, reach for #1 then #2, climb down/ Pull, reach for #1 then #2, then #3, climb down)

-Handwalk to wall or 10m handwalk

-3x pull over to support to bar muscle up

-Bucket work

-Wall squats

Skill

Rope climbing

WOD

4x

30 jump lunges

3 rope climbs

30 KBS w/53 m/70

*3 minutes rest after each effort

GoFit

Row Pacing Warm up #1

5x

30:30

Single unders

(Maintain same reps throughout)

6x

50:20

Rowing

(Maintain same calories throughout)

WOD

3x alternating intervals

10:50

20:40

30:30

-Row for calories

-Air bike for calories