Tuesday 9/24

Fitness


Gymnastics

4 rounds for time

10 strict pullups

10 strict ring dips

*8 minute cap


WOD

"Howard Hamlin"

21-15-9

KB goblet squats (53/35)

Burpees


Performance


Gymnastics

4 rounds for time

10 strict pullups

10 strict ring dips

*8 minute cap


WOD

"Howard Hamlin"

21-15-9

Dumbbell front squats (50/35/hand)

Burpees to 6" target


Competition


Gymnastics

4 rounds for time

5 ring muscle ups

10 strict handstand pushups

*8 minute cap


WOD

"Howard Hamlin"

21-15-9

Dumbbell front squats (50/35/hand)

Burpees to 6" target


Notes:

We will start the day with a short gymnastics workout.  The goal in this is to practice doing higher skill gymnastics movements quickly so push the pace.  The workout should be a short burner so try to do all of the squats unbroken and go hard on the burps.