Gymnastics Focus
• Please wear your mask.
• Utilize ZenPlanner to sign up for classes.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
1 loop jog
10 leg swings
thumb down lat str
down dog, Spiderman, pigeon
1 min rig assisted bottom of squat grind
5 feet together air squats
20 band/tubing pull-a-parts
-4 min prep-
SOD
EMOM for 10 min
Odd min: 1-5 Muscle-ups or 3-10 Ring dips
Even min: 5-6 Candlesticks (https://www.youtube.com/watch?v=lb8h3UiT0Ns) OR Candlestick to Pistol (https://www.youtube.com/watch?v=PYFNo4SAdMQ)
**M-up Drills: Hips to bar (all singles): https://www.youtube.com/watch?v=nVgekHLRBM0
**Dips alternatives: 8-10 DB overhead tricep extensions
-4 min prep-
WOD
In 14 min, AMRAP of:
1 Toes to bar (Mod: knees/toes to… or Ab wheel roll-outs)
1 Pistol (total) (Mods: Bench/Ball single leg sit to stand, *kickstand pistols)
1 Loop MB carry (walk, jog, or run)
2 T2B
2 Pistols (total)
1 Loop carry
* Ascend by 1 rep each round
*Kickstand Pistols:
