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
20-sec thumb down lat stretch
30 sec down dog
3 Prone ATYT’s (solid pause in each position) (https://www.youtube.com/watch?v=qkK8-XWE3R4)
20 sec Spiderman/side
20 sec pigeon/side
SOD
E2MOM for 8 min (4 rounds)
5^ Front squats
3-10 Strict pullups (Mods: Half or 3/4 pull-ups, Banded – 6-10reps) (Negatives 1-2 reps)
WOD
5 rounds of:
8 T2B (Mod: T2C or T2H OR V-ups)
6 HSPU (Mod: Pike Push-ups or DB OHP)
4 Candlestick Roll to Pistol (https://www.youtube.com/watch?v=Zbv6twzC4xg) (Mod options: Regular candlesticks to 2 foot stand OR 4 Candlestick hollow rocks (not to feet) and 4 air squats)
Outdoor & ZOOM SOD
E2MOM for 8 min (4 rounds)
10 DB/KB Goblet squats
10-15 DB or plate lat pull-overs
Outdoor & ZOOM WOD
5 rounds of:
12 V-ups
8 Pike Push-ups (Mod: hand-release push-ups)
4 Candlestick Roll to Pistol (https://www.youtube.com/watch?v=Zbv6twzC4xg)
(Mod options: Regular candlesticks to stand OR 4 Candlestick hollow rocks (not to feet) and 4 air squats)
