Gymnastics
· When going indoors, you must wear face-covering into the building & gym
· Starting July 6th for Salem, M-W-F classes will be held indoors AND T/TH – outdoors. 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 (9 person limits)
· 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
1 wall walk-up
10-15 sec HS hold
SOD
EMOM x 10 min
Odd min: 2-8 Strict Pull-ups (Mod: 2-8 banded / 1-2 negatives)
Even min: 20-40 sec Handstand holds
WOD
4 Rounds for time:
10 Box jumps/step-ups
15 Hanging knee raises
20 WB (20/14) (50+ 14/10) (10/9’)
ZOOM SOD
EMOM x 10 min
Odd min: 10-15 DB lat pull-overs (floor or elevated surface)
Even min: 20-40 sec HS wall hold, Pike hold OR Hand plank hold
ZOOM WOD
4 Rounds:
10 Weighted Step-ups or Rev Step lunges (total)
15 V-ups
20 Single DB/KB Thrusters
