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Friday, December 11, 2020

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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.

Keep looping through during WOD Review

Spiderman

Pigeon

Up dog

Child’s pose

Seated shoulder extension

SOD/WOD prep post WOD Review

10 PVC pass thru

5 PVC snatch high pulls

5 PVC power snatch

5 BB power snatch

4 BB OH lunges (total)

10 sec handstand/walk walk-up hold

SOD

EMOM for 10 min (5 Rounds/exercise)

Min 1: HSPU (strict/ kipping or a mix of both)

Min 2: Candle sticks or Pistols

Both exercises: reps = athlete’s choice

WOD

10min AMRAP of:

5 Power snatches (95/65) (50+ 65/35)

10 Overhead forward stepping stationary lunges (total) (95/65) (50+ 65/35) (Mod wt. or front rack)

1 Rope climb or 2 Muscle-ups (Mod: 1 Rope pull or 4 Ring rows OR 2 Ring dips or 5 Banded ring dips)

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