Thursday 8/16

Fitness


Gymnastics

4 sets

30 second weighted plank

1 minute handstand hold or top of pushup hold

Rest 1 minute


WOD

"Elaine Benes"

For time

30-20-10

Deadlifts (115/75)

15-10-5

Hang cleans (155/75)


Performance


Gymnastics

4 sets

30 second weighted plank

1 minute handstand hold

Rest 1 minute


WOD

"Elaine Benes"

For time

30-20-10

Deadlifts (165/105)

15-10-5

Hang cleans (165/105)


Competition


Gymnastics

4 sets

30 second weighted plank

1 minute handstand hold

Rest 1 minute


WOD

"Elaine Benes"

For time

30-20-10

Deadlifts (205/145)

15-10-5

Hang cleans (205/145)


Notes:

In the gymnastics portion we will work on doing holds after fatiguing the core.  Focus on keeping good positions when you are tired.  The hang cleans in the workout are meant to be heavy so pick a weight where you will have to break a few times the first two sets.