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
leg swings
3 cycles of down dog into Spiderman/leg
20 sec pigeon/leg
thumb down lat str
10 PVC pass thru
10 PVC OHS
-5 min prep-
SOD
EMOM for 12 min (3 rounds through)
Min 1: 6-8 RDL leg 1
Min 2: 6-8 RDL leg 2
Min 3: 6-7 OH forward stepping lunges leg 1 (Mod: goblet lunge or BW)
Min 4: 6-7 OH forward stepping lunges leg 2
-5 min prep-
WOD
3 Rounds
400m Run
10 Overhead Squats (95/65) (50+ 65/45)
*rest 2 mins*
3 Rope climbs (Sub 9 single arm ring rows/arm) (https://www.youtube.com/watch?v=6zZy5fCWUxA)
50 Tubing swimmers (https://www.youtube.com/watch?v=G5c9y6-bOuk)
2 Rope Climbs (Sub 6 single arm ring rows/arm)
30 Tubing swimmers
1 Rope Climb (Sub 3 single arm ring rows/arm)
20 Tubing swimmers
