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 PVC pass thru
PVC standing lat & shoulder str
3-way banded stretch
20-30 sec couch
20-30 sec fig 4 str
5 hanging shrugs with pause
-3 min prep-
SOD
EMOM for 8 min
2 Rope climbs (Salem only) OR Strict pull-ups OR Horizontal Ring rows (Ath chooses reps: Add wt if possible)
-1 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
18 Min AMRAP of:
10 DB Hang power cleans (50/35) (50+ 35/20)
10 Single arm overhead DB lunges (total) (Fwd or Rev) (50/35) (50+ Goblet 35/20)
15 V-ups
15 Hollow rocks
20 Box jumps (24/20) (50+ 20/16)
20 DB lateral hop-overs (over & back = 2)
