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
10 air squats to target (MB)
SOD
9 min EMOM
Min 1: 5/arm Single DB Renegade row windmill: https://www.youtube.com/watch?v=KkbQY4Ghv9g
Min 2: 5/arm Turkish sit-ups: https://www.youtube.com/watch?v=DhNzVQCYWnM
(keep the weight light)
Min 3: 6/leg Elevated (45# plate) single-leg hip raises: https://www.youtube.com/watch?v=_iFUZc75_Ys
WOD
For time
150 WB (20/14) (50+ 14/10)
EMOM: 6 Toes to chest (Mod: Toes to hips, knees to hips, V-ups)
*Workout begins with T2C
Zoom and Outdoor SOD
9 min EMOM
Min 1: 5/arm Single DB Renegade row windmill: https://www.youtube.com/watch?v=KkbQY4Ghv9g
Min 2: 5/arm Turkish sit-ups: https://www.youtube.com/watch?v=DhNzVQCYWnM
(keep the weight light)
Min 3: 8/leg Elevated (retaining wall/step stool/stairs) straight-legged hip raises: https://www.youtube.com/watch?v=_iFUZc75_Ys
Zoom & Outdoor WOD
For time:
150 DB Thrusters (1 DB w/ 2 hands or 2 light DB’s)
EMOM: 6 V-ups (Mod: Single leg V-ups or bent kneed V-ups)
*Workout begins with V-ups
