Cycle B, Week 4 – SI

8 Week, Endurance WOD, WOD

Skill
3 – 8min of L-sits or L-hangs

You can use parallettes, rings, or pull-up bar (from the hang). Using a stop watch, start and stop each time you loose form. Do not rest any longer than you were able to keep under tension

WOD
Swim: 6-8 x (1:30 on, 1:00 off)
Run: 6-8 x (1:30 on, 1:00 off)
Row: 6-8 x (1:30 on, 1:00 off)

Mobility
>15min – concentrate on ankles and feet

http://gymnasticswod.com/content/l-seat

Cycle B, Week 3 – LI

8 Week, Endurance WOD, WOD

Skill 15-20 min of Running Drills

  • Ball of Foot Hops
  • Single Track Leg Pull
  • Single track Leg Pull while jogging in place
  • Wall Lean

WOD

  • Swim: 6-8 x 200m on 3:00, hold efforts within 3-5 seconds
  • Run: 4-6 x 800m, rest 2:00, hold efforts within 3-5 seconds
  • Row: 4-6 x 1000m, rest 2:00, hold efforts within 3-5 seconds

Mobility >10min – concentrate hips & shoulders

Cycle B, Week 3 – SI

8 Week, Endurance WOD, WOD

Skill 3x Max Effort Hand Stand Hold, rest as needed between efforts

WOD

  • Swim: 8-12 x 25m on 1:00, hold efforts within 2-3 seconds or foul
  • Run: 8-12 x 100m, rest 1:00, hold efforts within 2-3 seconds or foul
  • Row: 8-12 x 125m, rest 1:00, hold efforts within 2-3 seconds or foul

Foul: If any effort falls outside of the deviation than 50 burpees for time.

Mobility 15-20min, spend 10min full body foam rolling, last 5-10min with lacrose ball on problem area(s)