TEST WEEK Tuesday (Speed/ Go!)

Gymnastic #5 Warm up

400m run

3x hand stand to forward roll

Bucket work 5&5

3x L-sits max effort

10x pistol with 5 second pause at bottom

P-bar complex- 3 swings/ forward walk/ 3 swings/  reverse walk/ 3 swings/ forward walk

5x seated L-pull ups with rings

3x pull over to support

Skill

Pull up & rowing efficiency

WOD

(G) Test #3a

3 minutes MAX effort pull ups

(M) Test #2

3 minute MAX distance row

GoFit

Warm up

Rowing technique #1

2 minute row

Understanding power in stroke (Sticky catch drill)

Push

Pry

Reach

Rock

Roll

Full stroke

2 minute row

WOD

6x 

30:30

-Row for calories

-Pull ups
-Burpees over the monorail