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
2 min bike/row
3x push-up > down dog
30 sec Spiderman/side
30 sec rig squat grind
5 BB inverted hanging shrugs
10 sec HS / walk-up hold
-3 min prep-
SOD
EMOM for 10 min (5 alt rounds)
Odd min: 10 Racked BB Straight leg inverted rows
Even min: 15-30 sec Handstand hold or HS Push-ups (athletes choice reps and challenge)
-2 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
Every 2 min, for 8 Rounds (16 min) complete the following:
15/12 Cal row (50+ 12/9)
5 Jumping lunges/leg (Mod: step lunges) ( https://www.youtube.com/watch?v=3Cm18eV-KXo )
5 Burpees over Erg
*Any time after the burpees before the next 2 min interval is your rest
