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Monday, December 5, 2023

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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

2 min bike/row

10 PVC pass thru > ATW > Good mornings

20 sec rig squat grind

3x pushup > down dog > Spiderman > Pigeon (@15 sec/ position)

10 BB back squats

5 BB hang snatch high pulls

5 BB hang muscle snatch

5 BB hang power snatch

5 BB OHS

5 BB hang squat snatch

-3 min prep-

SOD

In 12 minutes, build to a challenging set of 3^ Back squats

3 min clean up and return to board

WOD Review: 4 min

-3 min prep-

WOD

12 Min AMRAP of:

2 Hang squat snatches (135/85) (50+ Squat or Split: 85/60)

4 Alternating pistols (2/leg)

6 Bar facing burpees over BB

8 COB pull-ups

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