Thursday 10/10

Fitness


Gymnastics

10 minute EMOM

evens-20 shoulder taps in pushup position

odds-20 second plank


WOD

"Ann Perkins"

Every 4 minutes for 4 sets

1 minute of work

10 burpees 

Max bike calories in the remainder of the minute


Performance


Gymnastics

10 minute EMOM

evens-10 shoulder taps

odds-20 second handstand hold


WOD

"Ann Perkins"

Every 4 minutes for 4 sets

1 minute of work

10 burpees to 6" target

Max bike calories in the remainder of the minute


Competition


Gymnastics

10 minute EMOM

evens-20 shoulder taps

odds-30' handstand walk


WOD

"Ann Perkins"

Every 4 minutes for 4 sets

1 minute of work

10 burpees to 6" target

Max bike calories in the remainder of the minute


Notes:

For the first part of class we will do some gymnastics skill work.  You should not be working more than 30 seconds so stop at 30 seconds if you are still working.  The workout should be 4 all out efforts.  The goal is to push it as hard as you can on the burpees and bike and try to rest to recovery during your 3 minute rest.