Gymnastics Focus
• You must wear face-covering at all times & and sanitize hands upon entry.
• Please refer to ZenPlanner to sign up for Face to face class times
• Please be sure to bring your own water.
• Please bring an extra clean and dry pair of shoes with you.
Equipment set-up: 3 min
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
1 loop
30 jump rope singles
10 leg swings/leg
standing skin the cat
5 squats to ball
5 hollow rocks
5 hanging shrugs
5 mini kips
-4 min prep-
SOD
Death by…. Pull-ups (15-minute cap)
Every minute on the minute, complete 1 rep for each minute on the clock.
Minute #1 = 1 pull-up, Minute #2 = 2 pull-ups…. Stopping at 15 pull-ups for the 15th min.
*Your Score is the highest minute you completed
*Modify with ring rows at an angle that is challenging
*Once you are no longer able to complete the reps in that minute, take at least 1 minute off and continue on for the remainder of the 15 minutes at 50% of what you were trying to accomplish. If you were able to get to the 5 min mark and do 5 pull-ups but not 6 for the 6th minute, once the 8th minute starts – do 3 pull-ups each minute thereafter
-5 min rest & prep-
WOD
10 Rounds for time of:
Rounds 1,3,5,7, & 9:
20 Dubs (Mod: plate hops or double singles)
10 WB (20/14) (14/10) (10/9’)
Rounds 2,4,6,8, & 10
20 Dubs
10 V-ups (Mod: Alt single leg or bent kneed)
Post WOD
Coaches led stretch
