Heyday Elite Fitness Blog

Bikes, balls and ladders

Workout of the Day
A. with a partner 15-1
Cal AD
Wall Balls
partner 1 does 15 & 15 then rest while partner 2 does 15 &15 …..
Competition
Am
A) 30min AsBike
30sec @ 85%
1:30 @ 50-55%
Pm
A) Snatch
2.2.2 @ 80-85%
1.1 @ 90%
B) Bent Arm Rollout to Push Up
http://gymnasticswod.com/content/bent-arm-back-extension-roll-push-position
C) Practice Freestanding Holds
*up diff a bit, turn in place
D) Complete for time:
70 Pistols
50 GHD Sit-ups
30 Overhead Squats
100 ft. Handstand Walk
Time cap: 12 minutes
Wodapalooza test 🙂

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