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.