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
1 loop jog
up dog > down dog > Spiderman
seated shoulder and chest extension
wall assisted standing/kneeling child’s pose (https://www.youtube.com/watch?v=VOH2nQjURiQ)
5 pausing hanging shrugs
-4 min prep-
SOD
EMOM for 8 min (4 rounds each)
Odd min: 2 Wall walk-ups with 1 shoulder tap/side OR 5 sec HS hold (Mod: 2 inchworm walk-outs with 2 shoulder taps/side) (https://www.youtube.com/watch?v=9-1r7DvCNEo)
Even min: 5 Hanging shrugs w/ 2 sec pause AND M-up/C2B prep if needed
-5 min prep-
WOD
10 Rounds for time:
2/1 Muscle-Ups or 4/3 Chest to Bar pull-ups (both RX) (Subs: 5 Ring dips, 5 Pull-ups, OR 8 Ring rows)
10 Fwd alt stepping lunges (total) (body weight)
2 Loops around poles
