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
2x easy through
60 sec bike/row/or run
3x Push-up > Spiderman > Spiderman
3/leg side lunge stretch (https://www.youtube.com/watch?v=HHWuo86fbC4)
5 feet & knees together air squats
10 sec HS hold / Wall walk-up
-3 min prep-
SOD
EMOM for 10 min (5 alt rounds)
Odd min: 5 Lateral lunges/leg (hold or ^ wt)
Even min: 5-8 BB Pendlay rows (https://www.youtube.com/watch?v=O9v7sb3JAPk)
-1 min return to board-
WOD Review: 4-5 min
-3 min prep-
WOD 1
AMRAP in 7 min of:
10/8 cal Bike (50+ 8/6)
5 Strict handstand push-ups (MOD: Box pike push-ups, Plate & pad(s), or Strict DB OHP)
-2 min transition-
WOD 2
AMRAP in 7 min of:
25 Dubs
4 Pistols/leg (Mods: Candlestick pistols, Kickstand pistols, Sit/stand to bench, feet & knees together air squat)
WOD Resource videos:
Candlestick pistols: https://www.youtube.com/watch?v=Zbv6twzC4xg
Kickstand pistols: https://www.youtube.com/watch?v=pLBA7GqMGnM(use back foot as little as possible)
Feet together air squat: https://www.youtube.com/watch?v=1GuVtqxVuRc
