Gymnastics Focus
· You must wear face-covering into the building & gym and sanitize hands upon entry.
· Please refer to ZenPlanner to sign up for Face to face class times
· Please be sure to bring your own water.
“Trying something new this week for warm-ups”
Stretches completed during coaches WOD Review
Down dog
Spiderman/leg
Pigeon/leg
Child’s pose
Seated shoulder extension
SOD/WOD Prep
6 Box step-ups / jumps
BB front rack stretch
10 PVC pass-thru
5 BB front squats
10 PVC good mornings
5 BB Pendley rows
SOD
EMOM for 10 min (5 rounds each)
Min 1: 6/leg Single leg cross body object touches (slow and controlled) (https://www.youtube.com/watch?v=y8ZJkslLCKo)
Min 2: Muscle-up(s) or Rope Climb(s) (reps = athletes choice)
WOD
For time:
50 Box jumps (24/20) (50+ 20/16)
40 Palm release push-ups
30 Pull-ups (Mod: Bands or Ring rows)
20 Front squats (115/80) (50+ 85/55)
30 Pendlay rows (snatch grip)
40 Box dips
50 Box step-ups (total)
