Gymnastics Focus
Refer to ZenPlanner for Zoom and Face to face class times for both Salem and Marblehead
You must reserve your spot for face–to–face class times for both Salem and Marblehead
For face-to-face classes, please be sure to bring your borrowed equipment to use in class, a yoga mat or towel, and water.
WOD Review then warm-up all together:
Warm-up
1x through
20 jump rope/hops
5 pushup into down dog str
4 step to Spidermans/side
10 pausing air squats
SOD
EMOM for 8 min: (2x through)
Min 1: 30-50 sec Side plank hold (side 1) (forearm or hand)
Min 2: 30-50 sec Hands on hips Split squat hold leg 1 (https://www.youtube.com/watch?v=_AkeA2CiJyw)
Min 3: 30-50 sec Side plank hold side 2
Min 4: 30-50 sec Split squat hold leg 2
-2 min Rest-
WOD
5 Rounds for time of:
50 Singles (Mod: plate hops/hop in/outs) (No dubs)
30 Alt V-ups (15/leg)
30 Superman pulses
10 Reverse burpees (https://www.youtube.com/watch?v=f52h_lXdOpc) (Mod: 10 hollow rocks and 10 air squats)
Post WOD Stretch
@30 sec each
Child’s pose
Down dog str
Pigeon str
