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
2 cycles of:
1 indoor loop
10 PVC pass-thru
standing skin the cat
bottom of ring str
1 cycle of:
Walkout > Scorpion > Spider Lunge T Frame > Down Dog > Squat Hold
-4 min prep-
SOD
E2MOM for 8 min (4 rounds)
5-10 Ring dips
5/leg Goblet fwd lunges (DB/KB)
-5 min prep-
WOD
10 rounds of: (25 min CAP)
1 Muscle-up Or M-up attempt (both RX) (Mod: 3 Ring push-ups)
2 Pistols / leg (Mod: box or plate step-downs)
3 Deficit HSPU (45/25) (50+ level with floor)
4 DB Squat snatch (50/35) (total) (Mod: DB/Plate OH lunges)
5 Plate sit-ups (45/25) (50+ 25/15) (https://www.youtube.com/watch?v=y-BkLY8jyuw)
