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
3 cycles of push-up > down dog > Spiderman/leg
20-30 sec pigeon str
thumb down lat str
5 alternating/pausing Cossack squats/side (https://www.youtube.com/watch?v=YvxmS5BIPi8)
10-20 sec ring plank hold (https://www.youtube.com/watch?v=md97ny1ZJ94)
4 min prep
SOD
EMOM for 10 min
Odd min: 5/side Weighted lateral lunges
Even min: 5-10 Feet elevated push-ups (feet on MB) (Mod: feet on ground/banded push-ups)
-5 min prep-
WOD
6 rounds for time of:
2 Rope climbs (Mod: 3 Rope pulls)
10 Ring dips (Mod: Box/Bench dips OR Tubing tricep extensions)
12 MB sit-ups (14/10)
