Thursday
Fitness
Gymnastics
12 min EMOM
minute 1-Single arm OH db walk-30′ each arm
minute 2-10 ring rows
WOD
“Toby Flenderson”
9-15-21
Thrusters (75/45)
Situps
Performance
Gymnastics
12 min EMOM
minute 1-20-30 second handstand hold
minute 2-6-12 pullups
WOD
“Toby Flenderson”
9-15-21
Thrusters (95/65)
Toes to bar
Competition
Gymnastics
12 min EMOM
minute 1-handstand walk 15-45′
minute 2-3-6 bar muscle ups
WOD
“Toby Flenderson”
9-15-21
Thrusters (115/75)
Toes to bar
For the gymnastics pick a conservative number that you think you can hit every set. If you get into it and feel good then go up in reps, weight, or distance. The workout should be somewhat quick. Pick a weight that you can do at least the first round unbroken.
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