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
10 PVC pass
20-sec down dog
20-sec Spiderman
2 slow inchworms
20-sec pigeon
20-sec seated shoulder extension
SOD
EMOM for 6min (6 rounds total)
1-2 Muscle-ups or 3-5 Pull-ups (Strict or Kipping) (5-8 Banded or Jumping)
6 Box jumps
WOD
3 rounds: (Event 3: Damn Diane-ish)
15 BB Deadlifts (225/155)
15 HSPU
Outdoor & Zoom SOD
EMOM
3 Renegade rows (push-up > row > pushup > row = 1 rep)
3 Box jumps / 4 BW step-ups / 6 Squat jumps (https://www.youtube.com/watch?v=BRfxI2Es2lE)
Outdoor & Zoom WOD
3 rounds:
15 KB/DB sumo deadlifts
15 Pike Push-ups (Mod: Hand release push-ups)
15 DB hop-over (over & back =1)
