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Thursday, January 21, 2021

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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

2 indoor loops

20 singles/hops

15 sec standing skin the cat

5 push-ups

3 min prep

SOD

8 min to practice at least one gymnastics skill to work on

Rope climb, M-ups, Handstand skills, Butterfly pull-ups, Pistols, etc…

-3 min prep-

WOD

(16 min total)

Part 1

5 minute AMRAP of:

25 Dubs (40 singles)

8 Burpees (50+ 6)

-1 min rest-

Part 2

3 min AMRAP

Bench lateral hop-overs (https://www.youtube.com/watch?v=RxECdy_h7Es) (Mod: Hurdle-overs https://www.youtube.com/watch?v=3jhAFePKDnc)

-2 min rest-

Part 3

5 minute AMRAP of:

25 Dubs (40 singles)

8 Burpees (50+ 6)

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