Gymnastics Focus
• You must wear face covering when not able to maintain 14 feet of distance & 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.
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 hanging shrugs
10 PVC pass thru
3 push-up to down dog cycles
5 PVC snatch high pulls
5 PVC power snatch
-6 min prep-
SOD
EMOM for 8 min (4 rounds each)
Odd min: 3/2 Elevated Rope pull to target (feet elevated – pull to stand on box) (Mod: Feet on floor) https://www.youtube.com/watch?v=rVNJIfotRTo
Even min: 1 Bar Muscle-up (Mod: Banded/Jumping) or 2-4 Bar M-up drill reps (https://www.youtube.com/watch?v=NjseWnHc3PM)
*For the Rope pull – place a piece of tape on the rope at the same height as your head when standing next to the rope. This will be your target you are pulling to.
-5 min rest & prep-
WOD
12min ascending ladder of:
1 M-Up (50+ Chest to bar) (Mod: M-up attempts OR 2 Ab-wheel rollouts)
3 Snatches (95/65) (50+ 65/45)
1 loop jog
*M-ups, C2B, & Roll-outs increase by 1 each round and Snatches increase by 2
