Tuesday 10/1

Fitness


Gymnastics

4 rounds for time

15 straight leg situps

30 second top of pushup hold

*8 minute cap


WOD

"Leaves of Grass"

21-15-9

Row calories

Thrusters (75/45)


Performance


Gymnastics

4 rounds for time

15 toes to bar

30 second handstand hold

*8 minute cap


WOD

"Leaves of Grass"

21-15-9

Row calories

Thrusters (95/65)


Competition


Gymnastics

4 rounds for time

15 toes to bar

15 handstand pushups

*8 minute cap


WOD

"Leaves of Grass"

21-15-9

Bike calories

Thrusters (115/75)


Notes:

For the gymnastics portion of class we will do a workout for time.  There is an 8 minute cap so pick a movement variation that will allow you to finish or come close to finishing in 8 minutes.  The workout is a sprint where the goal is to go hard and hold on.  Pick a thruster weight that you can do each set in no more than 2 sets.