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
10 leg swings/leg
15-20 sec thumb down lat str
3x push-up > down dog
10 easy ring rows
5 big hollow rocks
3 box step-ups/leg
-3 min prep-
SOD
In 12 minutes, complete 3-4 rounds of:
10 BB Inverted rows (Sub: Ring rows) (https://www.youtube.com/watch?v=9fItzuh9Iok)
10-15 seconds Ring OR Box and DB L-sit hold (https://www.youtube.com/watch?v=fuQHMWtbOhY)
4-6 Inverted burpees (candlestick to a handstand kick-up) (Sub: Candlestick practice or 10 Hollow Rocks) https://www.youtube.com/watch?v=M6_nkTKhaFY
-2 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
15 min AMRAP of:
20 Alternating reverse stepping lunges to box jump (1 lunge > jump = 1 rep) (24/20) (50+ 20” step or jump up) (https://www.youtube.com/watch?v=nI9OsXWqejs)
10 Box pike push-ups (1 small pad under head = RX)
5 Strict pull-ups (Mod: kipping, bands, seated barbell, jumping)
