Gymnastics Focus
· You must wear face covering into the building & gym and sanitize hands upon entry.
· Salem all-day indoor classes are M-W-F and all-day outdoors T/TH. Outdoors on M/W at 7:30am. This may be altered due to weather.
· Please refer to ZenPlanner to sign up for Face to face class times
· If you still have borrowed equipment and are doing face-to-face workouts, please return the equipment to the gym.
· Please be sure to bring your own water.
WOD Review then warm up all together
Warm-up
150m row
10 PVC pass thru
10 leg swings/leg
20 sec thumb down lat str
20 sec down dog
20 sec pigeon/leg
20 sec seated shoulder extension
5 BB S2OH
SOD
EMOM for 10 min (5 rounds)
Odd min: 1 Muscle-up attempt, 2-3 Ring dips, or 1 Rope climb (Mod: Attempts/Rope pull) (https://www.youtube.com/watch?v=Xu6aCF7nyOA)
Even min: 6-8 Ab wheel roll-outs
WOD
For time:
1000m Row Buy-in
5 Rounds of:
4/2 Muscle-ups or 8 Chest to Bar Pull-ups (Mod: COB/Bands or 10 Ring rows)
7 S2OH (155/105) (50+ 105/65)
Outdoor SOD
EMOM for 10 min (5 rounds)
Odd min: 4 DB Renegade rows (push-up > row > push up > row = 1)
Even min: 8-12 V-ups
Outdoor WOD
For time:
800m Run Buy-in, (Mod: 600m run)
5 Rounds of:
10 DB S2OH (total)
10 Weighted squats
