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 leg swings/leg
3 push-up to down dog
20 sec Spiderman/side
20 sec pigeon/side
5 TVWQ’s
SOD
E3MOM for 15 min:
3-5 BB Front squats
3 Slow Dragonflys (https://www.youtube.com/watch?v=04FvC4JcisU)
WOD
For time:
10-9-8-7-6-5-4-3-2-1 of:
T2B (Mod: Toes to Chest, Knees to chest, Toes to hips, Knees to hips)
And
1-2-3-4-5-6-7-8-9-10 of:
WB (20/14) (50+ 14/10) (10/9’)
Each round you are doing 11 reps in total… 10 T2B and then 1 WB, 9 T2B and 2 WB…
Outdoor/Zoom SOD
E3MOM for 15 min:
8-10/leg Forward stepping goblet lunges
10-15 second count of a Superman plank hold (https://www.youtube.com/watch?v=YFca5vo3uFg) (count in your head if you do not have a phone/watch/clock to view)
Outdoor/Zoom WOD
For time:
10-9-8-7-6-5-4-3-2-1 of:
Single leg V-ups (each leg) (Mod: bend knee as needed)
And
1-2-3-4-5-6-7-8-9-10 of:
Single DB Alt up-downs: (https://www.youtube.com/watch?v=E4rOL-Frd_k)
*Begin with 10 Single leg v-ups per leg and then 1 up-down, then 9 v-ups and 2 up-downs…
