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Wednesday, June 23, 2021

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Gymnastics Focus

• Utilize ZenPlanner to sign up for classes.

• 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

2x:

1 loop jog

5 burpees/ up-downs

5 hanging shrugs

5 hanging knee tucks

-5 min prep-

SOD

EMOM for 8 min (4 rounds)

Odd min: 10-20 sec Chin-over bar hold: (Mod: Racked BB – start sitting on ground:

RX: https://www.youtube.com/watch?v=d24xQEGvAsg

Mod: https://www.youtube.com/watch?v=pEjWagdU0KE

Even min: Superman walkouts (3-5) (https://www.youtube.com/watch?v=bv0ZmfKoR1k)

-5 min prep-

WOD

14 min AMRAP of:

25 V-ups

20 WB (20/14) (50+ 14/10) (10/9’)

15 Deadlifts (185/135) (50+ 135/95)

10/6 Muscle-ups OR 15/10 Chest to Bar pull-ups (Mod: Ring dips or COB pull-ups)

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