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
200m Row (100m jog)
10 leg swings/leg
3 push-up to down dog
20 sec Spiderman/side
20 sec pigeon/side
5 grinding air squats
5 BB back squats
5 BB front squats
5 BB squat cleans
SOD
E3MOM for 12 minutes, complete:
3-5^ Back squats
6-10 Half kneeling DB overhead tricep extensions (switch knee up each round) (https://www.youtube.com/watch?v=gUrUPMfLSAE)
WOD
For total time:
15-12-9
Toes to bar (Mod: Toes or Knees to Chest OR V-ups)
Front squats (135/95) (50+ 95/65)
Rest 3 min into…
15-12-9
Calorie Row
Squat cleans (135/95) (50+ 95/65)
Outdoor & Zoom SOD
E3MOM for 12 minutes, complete:
10 Weighted step-ups or split squats (weight on shoulder(s)) (total reps)
6-10 Half kneeling DB overhead tricep extensions (alt knee up each round)
Outdoor and Zoom WOD
For total time:
21-15-9
V-ups
DB/KB Goblet squats
Rest 3 min into….
21-15-9
Sumo deadlifts (DB/KB) (https://www.youtube.com/watch?v=AtgGdHQjpHY)
Squat cleans (Single DB/KB = total reps)
