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 for 10 min
Odd min: 6-10 Pike push-ups (Salem: feet on the ground or elevated) (Mod: Palm push-ups or seated OHP)
Even min: 6-8/leg Pitcher squats (Salem) OR Split squats (Salem/MHD)
-2 min Rest-
WOD
16-minute AMRAP of:
12 Single-leg v-ups (total)
12 Superman pulse-ups
100m DB Farmers carry (switch arms as needed)
16 Single-leg v-ups
16 Superman pulse-ups
100m DB carry
20 Single-leg v-ups
20 Superman pulse-ups
100m DB carry
*Continue to add 4 reps each round
Post WOD Stretches
@30 sec each
Bring a large towel on Friday for towel back rows
Kneeling forearm
Child’s pose
Pigeon
Down dog
Seated shoulder extension
