April 2016

Friday

WOD: A. Pistol progressions: 15-20 min. 1. https://gymnasticswod.com/content/pistol-progression-pt1 2. https://gymnasticswod.com/content/pistol-progression-pt2 3. https://gymnasticswod.com/content/pistol-progression-pt3 4. https://gymnasticswod.com/content/pistol-progression-pt4 B. Alternating Tabata: Pistols & single leg hip bridge- alternating legs. 20 on x 10 off x 8 QUALITY over quantity Choose a variation you can do and work that skill.

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Tuesday

WOD: Team ‘Nicole’: 2 person teams. AMRAP 20 min. Run 400m. (teams run together) max unbroken pullups (team mates complete 1 at a time) *post total pullups completed as a team and how many 400m. runs were completed.

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Friday

Masters Invitational Early Check in from 6p-8p WOD: Run: 5 x 2:00 on x 1:30 off Run 1 min out/1 min back. Goal is to keep each round consistent with distance. Score post # you make it to each interval.

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