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Friday, October 29, 2021

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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

2x:

1 loop jog

5 butterfly sit-ups

5 hanging shrugs

5 mini kips

3 Box step-ups/leg

5 air squats

5 WB

-4 min prep-

SOD

EMOM for 10 min (5 rounds)

Odd min: 10-20 sec Box L-sit ( https://www.youtube.com/watch?v=xvAPLiw-N8E )

Even min: Ball mash / Band work self-care work (upper and lower body)

*Scaled L -sit version: https://www.youtube.com/watch?v=1NjNT-SKcz8

-5 min prep-

WOD

12 Minute AMRAP of:

12 Toes-to-bars (V-ups)

22 Box step-ups (24/20) (50+ 20/16)

42 WB (20/14) (50+ 14/10) (10/9’)

ITP

Coaches led banded stretch

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