Gymnastics Focus
· You must wear face covering at all times & and sanitize hands upon entry.
· Please refer to ZenPlanner to sign up for Face to face class times
· Please be sure to bring your own water.
· Please bring an extra clean and dry pair of shoes with you.
Equipment set-up: 3 min
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
10 PVC pass thru
20 sec standing skin the cat str
10 sec HS hold
15 sec BB front rack str
5 BB grinding front squats
5 strict OHP
-4 min prep-
SOD
Ascending rep EMOM for 7 min
1 Muscle-up or 1 Ring dip (bodyweight or added wt) (Mod: Reps, Banded m-ups, box dips or banded ring dips)
*Each minute, add one more rep, finishing with 7 reps.
*If you are not able to complete the higher rep sets, hold at a number you can complete within the minute.
-4 min rest & prep-
WOD
For time
10, 9, 8… 1 of:
BB Thrusters (75/55) (50+ 55/35)
HSPU (Mod: Plates & pads, hand release push-ups)
Directly Into…..
1, 2, 3, … 10 of:
Body weight forward lunges (per leg)
BB push press (75/55) (50+ 55/35)
