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 prior to review: 3 min
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD Movement Prep
All together
10 fwd & backward arm circles
5 inchworm walkouts w/ push-up
5/leg unweighted RDLs
-3 min Prep for SOD-
SOD
EMOM for 10 min (5 rounds each)
Min 1: Pike box walk arounds (1/2 way around & rev direction each round) (Mod: 20 sec pike hold) (https://www.youtube.com/watch?v=zSFLpR2EMvg)
Min 2: 5-6/leg DB/KB Single leg RDL’s (https://www.youtube.com/watch?v=Zfr6wizR8rs– key tip at 3:57)
-3 min prep-
WOD
15 min AMRAP
8 American KBS (70/53) (50+ 53/35) (Mod: reduce weight or RKBS)
5 WB (20/14) (50+ 14/10) (10/9’)
1 Muscle-up or 2 C2B pull-ups (both RX) (Mod: 2 COB pull-ups, or 2 BW dips, Banded ^reps to 5)
