Standard Class:
Tuesday
3:10-3:20- Warm-up
3:20-3:25- Double-under practice
3:30-3:50-WOD: 3 rounds
50 double-unders
Handstand hold, 2 min.
35 AbMat sit-ups
3:55-4:05- waiter’s walk (53/35)
Advanced class: (Women only, men wrestling)
Gymnastic Strength:
Tuesday
Skill:5 rounds of 4 position ring row hold, 3 sec. at each position
Workout: 4 rounds, 1 min rest b/w rounds
Beginner
10 Knee Raises (Dip Bars)
25s Plank Hold
20 Bicycle Crunches
10 Hanging Bar Crunches
Intermediate
30s Boat Hold
30 Lying Leg Raises
15 Knee Raises (Dip Bars)
15 Hanging Bar Crunches
Advanced
20 Knee raises (Dip Bars)
20 v-ups
20 Toes to Bar
30s Hanging L-Sit Hold