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.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
2 loop jog
30 jump ropes
3 steps to Spiderman/leg
3 push-up to down dog cycles
-4 min prep-
SkillOD
Dub Practice & Gymnastics Kip practice
EMOM for 10 min (5 rounds of each)
Odd min: Dub work (5-20 range)
Even min: 5-10 mini gymnastic kips / bar to hip pulls / muscle-ups (https://www.youtube.com/watch?app=desktop&v=mvndXXP43jI)
*Additional skill videos:
• Just learning the jump into a kip: https://www.youtube.com/watch?v=JoHQeaCVmbk
• For those with solid kip: work on bar to hip drill: https://www.youtube.com/watch?v=nVgekHLRBM0
• Longer dub tutorial video: https://www.youtube.com/watch?v=ZH1o2MKhZmI
-5 min prep-
WOD
3 rounds for time of:
200m Run (Mod: 300m row)
20 Knees-to-elbows (RX= Touch base of elbows) (Mod: K2C, K2H) https://www.youtube.com/watch?v=zEJ0q5sz4G0
200m Run
20 DB thrusters (1 – 50/35) (50+ 35/20)
• Longer video on Knees to elbow: https://www.youtube.com/watch?v=bcfTyeGDn7s
