Gymnastics Focus (You need your Smart Phones/Chrono Watch today)
*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
2 min bike or row
10 PVC pass thru > around the worlds
:30 standing lat & shoulder str
3x push-up > down dog
:30 thumb down lat str
5 hanging shrugs w/pause
10 sec HS hold
3 min prep
SOD
Reverse Tabata: Strict Pull-Ups
8 Rounds:
0:10 Strict pull-ups
0:20 Rest
Scoring: Total Reps
1 min return to board
WOD Review
3 min prep: (Get your Phone/Watch out)
WOD
50-40-30-20-10 reps for time of:
Palm release push-ups
Handstand holds (use your phones/watches to track your times / seconds)
Rev stepping lunges (total) (35/25) (50+ 25/15)
