Gymnastics
Monday, September 25th, 2023 – Flash Class
General Warm-Up
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Conditioning Warm-up
1 Rounds
8 Burpees @ Workout Scale
15-30 Seconds Gym Ring Support @ Workout S
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Conditioning Warm-up
1 Rounds
8 Burpees @ Workout Scale
15-30 Seconds Gym Ring Support @ Workout S
WOD
Competitive
4 Rounds
As Much Time as Possible in 3 Minutes
30 Burpees
Max Gymnastics Ring Support
Rest 1 Minute
As Much Time as Possible in 3 Minutes
30 Burpees
Max Gymnastics Ring Support
Rest 1 Minute
Performance
4 Rounds
As Much Time as Possible in 3 Minutes
25 Burpees
Max Box Support
Rest 1 Minute
As Much Time as Possible in 3 Minutes
25 Burpees
Max Box Support
Rest 1 Minute
Lifestyle
4 Rounds
As Much Time as Possible in 3 Minutes
25 Elevated Burpees
Max High Plank Hold
Rest 1 Minute
As Much Time as Possible in 3 Minutes
25 Elevated Burpees
Max High Plank Hold
Rest 1 Minute