Gymnastics Focus
· Please refer to ZenPlanner for Zoom and Face to face class times
· You must reserve your spot for face–to-face class times.
· For face-to-face classes, please be sure to bring your borrowed equipment to use in class, a yoga mat or towel, and water.
· If you will need to borrow a barbell or other equipment that is not outside for the workout, please arrive early and go directly into the facility with your face covering.
WOD Review then warm-up all together:
Warm-up
1x through
@200m jog/ 30 sec walk & back
3 pushups to down dogs
2 down dog into Spidermans/side
10-15 sec pigeon str/side
1 Turkish sit-up /side (all together)
SOD
EMOM 8min
Odd min: 4-7/side Turkish sit-ups (https://www.youtube.com/watch?v=312M24jBgEU)
Even min: 200m Run
WOD
18 min AMRAP
9 Plate ground to overhead (45/25) (50+ 25/15) (bring from home or get from inside)
12 Front squats (DB/KB/BB/BP)
9 Pike push-ups (Mod: seated plate overhead press OR hand release push-ups)
12 Plank rows (6/arm)
Post WOD Stretches
@30 sec each
Child’s pose
Side quad stretch
Pigeon
Down dog
Seated shoulder extension
