Gymnastics Focus
• Please continue to utilize ZenPlanner to sign up for classes.
• Face coverings are only required for those who have not been vaccinated or do not have natural immunity.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
60 sec row
10 leg swings
thumb down lat str
30 sec seated shoulder extension str (https://www.youtube.com/watch?v=ihUAbG0e8zw)
20 sec down dog
15 sec Spiderman/leg
5 hanging shrugs
5 hollow rocks
5 min prep / box set-up
SOD
E2MOM for 12 min
Exercise 1: 3 Poll weighted box push (body weight or lighter) (Share a box)
Exercise 2: 3-5 Wall facing handstand plate step-ups (Mod: Wall walk-up to 10-20 sec hold) (https://www.youtube.com/watch?v=5NdnGX6jTPk…)
4 min prep
WOD
5 Rounds for time of:
15/12 cal Row (Sub Bike) (50+ 12/9)
10 Jumping lunges/leg (Mod: Step backs/leg)
15 Air squats (optional butt ball)
Rest 1 minute minimum between rounds
*Designed to be done moving quickly
