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
30 sec jump rope
10 rig assisted feet together air squats
3x push-up > down dog > Spiderman
20 sec/leg elevated pigeon
3 min prep
-3 min prep-
SOD
EMOM for 10 min (5 alt rounds)
Min 1: 10-12 (total) Plank/Renegade rows (https://www.youtube.com/watch?v=OlpPaGyywyY)
Min 2: Pistols or Candlesticks
-2 min return to board-
WOD Review
-3 min prep-
WOD
14 min AMRAP of:
50 Dubs (Mods: Penguin hops or plate hops – no singles yet)
20 UKBS (53/35) (50+ 35/26)
20 Abmat sit-ups
50 Singles
20 Box jump overs (24/20) (50+ 20/16)
20 V-ups
Time permitting: Post WOD: Coach’s led stretch / roll / mash
