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
10 leg swings
thumb down lat str
5 hanging shrugs with pause at top
2 cycles: up dog > down dog > Spiderman
10 sec HS hold
-5 min prep-
SOD
Every 90 seconds for 15 min:
Odd round: 10-20-foot HS walk, HS work on wall, 3 Walk-walk-ups or 4 pole Bottoms-up KB carry
Even round: Muscle-ups OR Toes to Bar (Mod: M-ups drills, Toes to object / kipping practice…) (athlete’s choice for reps)
-4 min prep-
WOD
5 Rounds for time of:
10 Candlestick pistols (total) (Mod: Candlesticks, optional pads) (https://www.youtube.com/watch?v=PDarczQF3Z4)
10 Pull-ups (Mod: 10 American KBS only other option)
10 Box jump overs (24/20) (50+ 20/16- Step-ups)
