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
2 loop jog
thumb down lat str
3-way banded stretch
10-15 supinated banded external rotations (https://www.youtube.com/watch?v=mI1paszXthc)
10 scap pull-ups
10 handstand shrugs or HS hold or scap push-ups
SOD
EMOM for 10 min (5 Rounds)
Odd min: Lateral banded walks (1 pole out and back)
Even min: 5 Weighted RDLs/leg
-5 min prep-
WOD
For time:
3 Minute handstand wall hold
100 Air squat to butt ball
3 Pole handstand walk (OR) 15 Wall walk-ups (Mod: Reduce distance and/or reps)
100 Air squats
30 Handstand push-ups (50+ 1 plate & pad) (Mod: More plates Or Standing Double DB OHP)
-
Reduce Air squats reps if needed (75-50)
-
Perform handstand hold against a wall (with only the feet (toes or heels) touching) and accumulate a total of 3 minutes before moving on to the squats.
