Tuesday
Fitness
Gymnastics
3 sets
30 second bar hang
Rest 30 seconds
30 sec ring support hold
Rest 30 seconds
WOD
“R2-D2”
6 rounds
Row 10/8 calories
10 alternating dumbbell snatch (35/25)
Rest 1 minute
Performance
Gymnastics
3 sets
45 second bar hang
Rest 30 seconds
45 second ring support hold
Rest 45 seconds
WOD
“R2-D2”
6 rounds
Row 10/8 calories
10 alternating dumbbell snatch (50/35)
Rest 1 minute
Competition
Gymnastics
3 sets
1 minute bar hang
Rest 30 seconds
1 minute ring support hold
Rest 1 minute
WOD
“R2-D2”
6 rounds
Row 10/8 calories
10 alternating dummbell snatch (70/50)
Rest 1 minute
We will start with some gymnastics holds. In this section we want to work on getting stronger in positions and having active, tight bodies. If you can’t go for the whole amount of time then just rest as needed during the work time. The workout is short intervals with short rest. Go hard but not all out on the row and straight into the snatches, which should be either unbroken or close to it. Every round should be close to the same amount of time so try not to go out to fast and blow up at the end.
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