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.
Warm-up & SOD Review: 3-4 min
Warm-up together
With a 4 min running clock
Jog 1 loop
2 lunges/leg (each round – change direction (fwd/bwd/lat))
3 push-ups
4 hanging shrugs
-3 min prep-
SOD
EMOM for 10 min
Odd min: 1-3 Bar Pull-overs (or Mod) OR 10 Hollow body rocks
Even min: 12 Kipping swings
Pull-overs: https://www.youtube.com/watch?v=jdJQcLVSeec
Mod Options:
Ice cream scoops (https://www.youtube.com/watch?v=GpjYL_l2BT0)
Strict pull-ups
1 min return to the board
WOD Review: 3-4 min
-3 min prep-
WOD
7 Rounds for time of:
3/2 Strict pull-ups (50+ 2/1) (Mod: 1 negative or 3 banded strict pull-ups)
15 Air squats to butt ball (Mod: raise ball)
10 Push-ups (Mod: pads, band across rig) https://www.youtube.com/watch?app=desktop&v=_Im34RR4MKc
10 MB Abmat sit-ups (20/14) (50+ 14/10)
2 loop jog
