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
3 down dog into Spidermans/side
10-15 sec pigeon str/side
SOD
EMOM x 8 min
Odd min: Arm 1: Waiters carry 50m out
Even min: Arm 2: Waiters carry back
WOD
5 rounds of:
10 Inchworm walkout & back into Sumo Deadlift (DB/KB/BB)(bent legs okay)
12 Weighted forward lunges (6/leg)
14 Ground to overhead (plate or BB)
16 Sit-ups
18 Object hop-overs (over and back = 2) (Mod: Mt climbers/leg)
Post WOD Stretches
@30 sec each
Child’s pose
Side quad stretch
Pigeon
Down dog
Seated shoulder extension
