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Wednesday, December 15, 2021

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Gymnastics Focus

• 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 Review: 3-4 min

Warm-up together:

30 sec jumping jacks

30 sec inchworm to ascending push-ups

30 sec PVC good mornings

Coached PVC deadlifts (https://www.youtube.com/watch?v=4Kg-Y9u-rkU)

-3 min prep-

SOD

E2MOM for 10 min (5 Rounds)

5^ Deads

*Technique Tip: You should feel some hamstring tension during your set-up and throughout the lift. Keep that BB over the middle of your foot throughout the entire lift and get those knees out of the way.

-1 min return to board-

WOD Review: 2-4 min

-3 min prep:-

WOD

3 Minute AMRAP x 5 Rounds (19 min total)

4 Ring dips (Mod: Bench/Box dips OR Narrow grip push-ups)

6 Toes to bar

24 Dubs (20 sec Dub attempts OR 40 Singles)

*1 min rest between rounds

Score: Cumulative score of all 5 rounds / Start where you left off

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