Gymnastics Focus OR 22.1 Open’s Make-up
• 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 together
60 sec bike
10 PVC pass thru
30 sec push-up into down dogs
5 grinding air squats
BB front rack str
5 BB thrusters
5 BB power cleans
5 BB snatches
On Coach’s call
BB Strict OHP
-2 min prep-
SOD
E2MOM for 10 min (5 Rounds)
7/7/5/5/3 Strict OHP
1 min return to board
WOD Review: 3-4 min
-3 min prep-
WOD
3 Rounds for time of: (27 min CAP)
10 Unbroken Thrusters (95/65) (50+ 65/45)
10 Straight leg ring rows
20 Dubs
10 Unbroken Power Cleans (95/65) (50+ 65/45)
10 Straight leg ring rows
20 Dubs
10 Unbroken Hang Power Snatches (95/65) (50+ 65/45)
10 Straight leg ring rows
20 Dubs
800m Bike
*Choose a weight you can go unbroken for all 3 exercises for all 3 sets.
