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Thursday, September 30, 2021

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Gymnastics Focus

• Please wear your mask

• 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

5 push-ups

down dog > Spiderman > elevated pigeon

3-way banded lat and shoulder stretch (https://www.youtube.com/watch?v=3HUtFvMij2E)

5 hanging shrugs

3 step-ups/leg

-4 min prep-

SOD

EMOM for 6 min (3 rounds)

Odd min: 15 Hollow rocks

Even min: Ball mash… self-care

-5 min prep-

WOD

5 Rounds for time of:

5 Bar muscle-ups OR 12 Toes to bar (Both RX) (Mod: 5 x Burpee to a jumping pull-up or Modified T2B or V-ups)

10 DB box step-ups (total) (1 x 50/35 & (24/20”) (50+ 35/30 & 20/16”)

60 Dubs (90 Singles)

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