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
60-120 sec bike or row
10 small plate side & front raises
3x pushup > down dog > pigeon
10 sec handstand hold
5 hanging shrugs and pause
5 BB deads
5 BB front squats
5 BB clean into front squats
-3 min prep-
SOD
Every 90 seconds for 10 alt rounds (15 min total) of:
Odd round: 1-10 Strict handstand push-ups (Mod: Kipping HSPU, OR DB half kneeling strict OHP)
Even round: Rope climb OR Muscle-up OR Strict pull-ups OR Rope pulls (ath choice skill & reps)
1 min return to board
WOD Review: 4 min
-4 min prep-
WOD
8 Rounds for time of:
5 Burpee box jumps (24/20) (50+ 20/16)
3 Squat cleans (185/125) (50+ 135/85) (60+ 115/80)
5 T2B
