Thursday, December 9, 2021

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 only Review: 2-3 min

Warm-up:

60 sec bike

10 sec HS hold

10 sec hanging shrugs

10 HS shrugs

5 fwrd lunges/leg

-2 min prep-

SOD

E2MOM for 8 min

Handstand push-up practice (wall, freestanding)

Handstand walking practice

Return to board for WOD Review: 2-3 min

-3 min prep-

PARTNER WOD

For time:

50 Handstand push-ups (50+ 1 plate & pad) (1 Wall walk-up = 2 HSPU)

50 Toes-to-bars

50 cal Bike

50 DB box step-overs (24/20) (50/35) (50+ 20/16) (35/20)

50 ft Right-arm DB OH lunge (2 poles total per person)

50 ft Left-arm DB OH lunge (2 poles total per person)

*Share reps evenly & Only one working at a time

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WODs