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 plank jacks
30 sec push-up to down dogs
30 sec quick steps in/out Spiderman str
10 sec hanging shrugs
10 sec mini tight kips
30 sec BB front rack str
BB power cleans (coaches call)
BB jerks (coaches call)
3 min prep
SOD
EMOM for 10 min (5 Rounds each)
Odd min: 5 kipping swings
Even min: 1-2 clean and jerks
*Over the 5 rounds, progress in challenge for each movement (reps may change), working up to your WOD movements. (Ex. Last round: 1 low kip, 1 COB, 1 C2B, 1 Hips to bar, 1 M-up)
-1 min return to board-
WOD Review: 2-4 min
-3 min prep-
WOD
“Lyla-like” For Time of 7-1 reps of each:
Muscle-ups (Bar or Ring) (50+ C2B) (Mod: Attempts, C2B, COB, Burpee to jumping pull-up)
Clean and jerks (BW/¾ BW) (50+ 80% / 70%)
