Tri-Modal Conditioning, Long Duration
“Jinger”
For time:
4 wall walks
42 kettlebell swings
41 toes to bar
42 single-arm OH squats
41 burpees
42 double-unders
41 box jumps, 24”/20”
4 wall walks
KBS: 53/35 or heavy-ish
OHS: 30/20 or heavy-ish
Gymnastics Strength Re-Test for Progress
Pull-Ups or Chin-Ups, 1-rep max 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1
Level 1: Least-assisted/negative
Level 2: Unassisted
Level 3: Weighted
After-Hour Accessory Exercise
Midline: GHD face-down barbell rows, 4 sets of 12, climbing
Midline: GHD face-up static holds, 4 sets of 10-45 seconds
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check 1-08-16 workout results (wod repeat); wear wrist wraps, grips; get a jump rope.
