Gymnastics Focus
· When going indoors, you must wear face-covering into the building & gym and sanitize hands upon entry.
· Salem is now inside M-W-F and outdoors T/TH. This may be altered due to weather.
· Please refer to ZenPlanner for Zoom and Face to face class times
· You must reserve your spot for face-to-face class times
· If you still have borrowed equipment and you are planning to do face-to-face workouts, please return the equipment to the gym.
· Please be sure to bring your own water.
WOD Review then warm-up all together:
Warm-up
100m jog
10 PVC pass-thru
5 TVWQ raises
3 push-up to down dog
20 sec Spiderman/side
WOD Prep
Build to deadlift weight you will be using in the WOD
WOD
10 rounds of:
16 BB lateral hop-overs (mod: Hop over a smaller object or BB step-overs) (Over and back = 2)
12 BB Deadlifts (185/135) (50+ 135/95)
8 Handstand push-ups (50+ 25# plate plus a pad)
Rest 1 min
ZOOM WOD
10 rounds of:
16 Object lateral hop-overs (mod: line hops or object step-overs) (Over and back = 2)
12 DB/KB Deadlifts (ideally one wt in each hand)
8 Handstand push-ups (Mod: Pike push-ups or Seated DB OHP)
Rest 1 min
ITP: Post WOD Stretch
Child’s pose
Down dog
Pigeon
Seated hamstring
Shoulder extension
