Gymnastics Focus
• Masks are no longer required.
• 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
2 loop jog
down dog > Spiderman > pigeon
10 hanging shrugs
10 handstand shrugs or 10 sec hold
20 tubing pull-a-parts
-3 min prep-
SOD
10 minutes – 2 Options
1) Muscle-up OR Handstand push-up practice
2) 3 Sets of:
a. 10-15 GHD sit-ups AND 10-20 Tubing Back flys
b. 10-15 Plate sit-ups AND 10-20 Tubing Back flys
-4 min prep-
WOD
“Nate”
Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups (50+ 2 M-up OR C2B) (Mod: Attempts, Jumping MU, 2x Burpee to Jumping pull-up, OR 2 Ring Dips)
4 Handstand push-ups (50+ 1 pad) (Mod: Add plates or DB Standing OHP)
8 American KBS (70/53) (50+ 53/35)
