Gymnastics Focus
• 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
60 sec jog
4 ascending push-up to down dogs (1 p-up – down dog, 2 p-ups – down dog etc…)
30 sec child’s pose
30 sec down dog
30 sec preacher stretch (https://www.youtube.com/shorts/5FRj793yVEo)
30 sec Spiderman/leg
30 sec standing bottom of ring dip stretch (https://www.youtube.com/watch?v=3hlCQcuQECE)
-3 min prep-
SOD
E2MOM for 10 min
Ring dips (Mod: Feet on floor dips, Banded ring dips, Bench or Box dips OR Racked BB close grip push-ups)
*Pick a rep scheme you can maintain
(Feet on floor ring dips: https://www.youtube.com/watch?v=lvVvcZ3Wp40)
-1 min return to board-
WOD Review: 3 min
-5 min prep-
WOD
AMRAP in 10 min of:
3 Bar or Ring Muscle-ups OR 3 C2B Pull-ups then 3 Burpees (Both RX) (Mod: Attempts, Bands, Hips to bar drill)
10 Box jump overs (24/20) (50+ 20/16 – Jump or Step)
*Hips to Bar Drill: https://www.youtube.com/watch?v=nVgekHLRBM0
