Monostructural/Gymnastics Conditioning, Long Duration
Hero WOD “RJ”, modified
AMRAP 25:
800 meter run
5 rope climbs
50 push-ups*
5-minute cap on each run. Scale run distance if you don’t finish the run under 5 minutes.
Barbell Strength Development
Progressive Series- Week 1 of 2
Push Press – 3 sets of 10 across
OR
Bench Press- 3 sets of 10 across
Athlete chooses their press. Self-selected load. Sets of 10 should be an 8-9 on the difficulty scale.
After-Hour Accessory Exercise
Strength: Accumulate 30 total pull-ups or chin-ups, strict.
Position: Accumulate 3 minutes of any/various plank holds (forearms, extended arms).
