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Monday, April 4, 2022

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Gymnastics **MHD: Bring your Bath Towel today**

• 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: 6 min

Warm-up together

30 sec each of:

jumping jacks

push-ups to down dogs

mt. climbers

steps to Spiderman

air squats

Then 2x through:

5 DB thrusters

6 Rev stepping bodyweight lunges (total)

5 Hanging shrugs w/pause at top

-4 min prep-

WOD

For Time (30 min CAP)

8 Single DB Thrusters (Both hands on 1 DB) (50/35) (50+ 35/20)

100m Run / 2 Indoor loops (Salem)

1 Rope climb OR 2 Towel Strict Pull-ups (Both RX) (Mod: RC Attempts, Banded towel pull-ups, or Towel Ring rows)

16 Thrusters

200m Run

2 RCs / 4 TPs

24 Thrusters

400m Run

3 RCs / 6 TPs

32 Thrusters

600m Run

4 RCs / 8 TPs

24 Thrusters

400m Run

3 RCs / 6 TPs

16 Thrusters

200m Run

2 RCs / 4 TPs

8 Thrusters

100m Run

1 RC / 2 TPs

Towel Pull-ups: https://www.youtube.com/watch?v=77m2ZWp8zSQ

Band assisted towel pullup: https://www.youtube.com/watch?v=h8G2TgYzu1I

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