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
20 jump rope
3 inchworm walkouts w/ push-up
30 sec down dog
20 sec Spiderman/side
20 sec pigeon/side
SOD
EMOM for 6 min
Min 1: Side 1 plank 45 sec
Min 2: Side 2 plank 45 sec
Min 3: Front plank with Alt leg lifts (only 2-3” inch off ground) 45 sec
3 min Rest and Practice each DB skill
WOD 1
8 min AMRAP
10 Single-arm/DB Devils press
10 OH SA Reverse stepping lunges
40 Dubs or 40 Double Penguin taps (Mod: hop in/out = 1)
*All reps are total
-Rest 3 min-
WOD 2
8 min AMRAP
10 DB Hop-overs (over and back =1) (Mod: line hops)
10 DB Fwd lunges (shoulder or hands)
10 DB Snatches
*All reps are total
Post WOD Stretch
Child’s pose
Child’s pose w/ arm pulled under
Up dog
Down dog
Pigeon
Seated hamstring
Seated shoulder extension
