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Wednesday, July 28, 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

60 sec row

1 down dog > Spiderman > pigeon

thumb down lat str

BB front rack str

5 BB power cleans

5 hanging shrugs with a pause

-4 min prep-

SOD

EMOM for 10 min (5 rounds)

Odd min: Double under practice/drill work OR Handstand work (reps = athlete’s choice / 20-30 sec of work)

Even min: Ring dips (reps = athlete’s choice / 10-15 sec of work)

-4 min prep-

WOD

17 min AMRAP of:

2 Devils press (total) (1 x 50/35) (50+ 35/20)

4 Burpee pull-ups (Mod: 4 burpees then 4 jumping pull-ups)

6 Burpee box jumps (24/20) (50+ 20/16 jump or step)

10/8 cal Row (50+ 8/6)

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