Tuesday 8/14

Fitness


Gymnastics

4 rounds

15 weighted situps

15 situps

Rest 1 minute


WOD

"Kramer"

3 rounds for time

15 assault bike cals

10 burpee box step overs (20)

15 kettlebell swings (35/26)

Rest 2 minutes


Performance


Gymnastics

4 rounds

15 weighted situps

15 toes to bar

Rest 1 minute


WOD

"Kramer"

3 rounds for time

15 assault bike cals

10 burpee box jump overs (24/20)

15 kettlebell swings (53/35)

Rest 2 minutes


Competition


Gymnastics

4 rounds

15 GHD situps

15 toes to bar

Rest 1 minute


WOD

"Kramer"

3 rounds for time

15 assault bike cals

10 burpee box jump overs (30/24)

5 ring muscle ups

Rest 2 minutes


Notes:

In the gymnastics portion we will work the core by combining two core intensive movements.  In the workout the goal for each set is to go almost all out so focus on getting your heart rate down during the rest periods and push it on the bike.