Gymnastics Focus
• You must wear face-covering at all times & and sanitize hands upon entry.
• Please refer to Zen Planner 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
2 loop jog
10 leg swings
Thumb down lat str
10 feet together air squats
-4 min prep-
SOD
EMOM for 12 min (4 cycles)
Min 1: Strict pull-ups (reps = athletes’ choice)
Min 2: Bottom’s up KB presses (reps = 6-10/arm)
Min 3: Pistols or Candlesticks (reps = athletes’ choice) (Mods: Box heel touches, elevated candlesticks)
-4 min prep-
WOD
“The Chief”
5 x 3 min rounds of Max reps and rounds of:
3 Power clean (135/95) (50+ 95/65)
6 Push-ups (Mod: pads under chest)
9 Air squats
*Rest 1 minute between rounds
