Gymnastics Focus
*The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
200m jog or @2 min bike/row
10 PVC pass thru
10 PV around the worlds
10 PVC good mornings
5x push-up > down dog
10 air squats
:20-:30 sec HS hold
10 BB strict OH press
10 BB deadlifts
3-way banded str
-3 min prep-
SOD
10 min of Handstand skill work OR 3-4 sets of 5 Strict OHP
(Kicking-up, Balance, HSPU singles (save reps for the WOD), HS Walking…
-2 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
For total reps (14 min total)
6 min AMRAP of:
10 HSPU (50+ 1 pad)
10 Deadlifts (275/185) (50+ 205/145)
Then a 2 min transition
6 min AMRAP of:
25ft HS walking OR 5 wall walk-ups (Both RX) (Mods: 10 HS shoulder taps, 30 sec wall hold, mod walk-ups, bear crawl OR 25ft Double waiters carry)
3 Squat cleans (205/135) (50+ Power or Squat: 145/100)
