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
3 steps to Spiderman/side
3 push-up to down dog cycles
10 hanging shrugs
10-15 sec HS hold with shrugs
-4 min prep-
SOD
EMOM for 8 min (4 rounds each)
Odd min: Handstand work (holds, walking, kipping…) (Mod: Waiters carry 3 poles/arm)
Even min: 1-5 Muscle-ups OR 1-5 Chest to Bar pull-ups (Mod: Drill work, Progressions, Negatives)
-6 min rest & prep-
WOD
14-minute ascending ladder of:
1 HSPU (50+ 1 plate & 1 pad) (Mod: 1 Wall walk-up or other HSPU mod)
2 Clean & Jerks (135/95) (50+ 95/65)
1 loop jog
*HSPU increase by 1 each round and C&J increase by 2
*If HSPU are easy for you – scale up with deficit, strict or both
