Gymnastics Focus
· You must wear face-covering at all times & and sanitize hands upon entry.
· Please refer to Zen Planner 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
1 rope pull
5 grinding air squats
10 sec HS hold
10 hanging shrugs
5 mini kips
-3 min prep-
SOD
EMOM for 10 min (5 rounds)
Odd min: 6-8 Ab-wheel roll-outs
Even min: 6 pausing Bird dogs/side
-4 min prep-
WOD
15 min AMRAP
1 Rope climb or 1 Muscle-up
2 Pistols/leg
3 Strict HSPU (Rx = 1 pad) (RX+ no pad) (Mod: kipping or add more plates under pad)
4 Strict pull-ups (Mod: kipping or bands)
5 Toes to bar (Mod: K2C/ K2H)
