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Thursday, February 10, 2022

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Gymnastics Focus

• Utilize ZenPlanner to sign up for classes.

• Continue to sanitize hands upon entry and wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up

2x:

1 loop jog

racked BB standing child’s pose

5 pausing air squats to butt ball

5 hanging shrugs w/ pause at top

5 kipping swings

Then

On coach’s call

BB front squats

-3 min prep-

SOD

EMOM for 10 min (5 Rounds)

5^ Pausing front squats with a bounce (https://www.youtube.com/watch?v=tfZxoovQZc0)

4 min BB cleanup & return to board

WOD Review: 3-4 min

-3 min prep-

WOD

For time:

60 Abmat sit-ups

50 Toes-to-bars (T2? / V-ups)

40 MB sit-ups (20/14) (50+ 14/10)

30 Pull-ups (Bands, Ring rows or AKBS)

20 Ab-wheel rollouts

10 Bar muscle-ups or 20 C2B pull-ups (Both RX) (Mod: MU attempts, COB

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