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Wednesday, March 23, 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 together

With a 4 min clock, cycle through:

75m Row

3 push-ups

5 hollow rocks

-3 min prep-

SOD

EMOM for 12 min (4 Rounds)

Min 1: Leg 1 6 Slow Weighted RDL’s

Min 2: Leg 2 6 Slow Weighted RDL’s

Min 3: 15 Hollow rocks

-1 min return to board–

WOD Review: 3 min

-3 min prep-

WOD

3 Rounds for time of:

500m Row

21 Hand release push-ups

21 ERG seat bent knee tucks (https://www.youtube.com/watch?v=sFiwWOvzdgg)

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