Gymnastics Focus
*The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *
• 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
200m jog
5x pushup > down dog
5 step to Spiderman/leg
5 handing shrugs
5 fwrd lunges/leg
10 sec Handstand hold (kick-up or wall walk)
-2 min prep-
SOD
EMOM for 9 min (3 rounds)
Min 1: Strict pull-ups
Min 2: 6-8 Single leg RDLs (leg 1) (https://www.youtube.com/watch?v=LJgEgLbUKn8&t=79s)
Min 3: 6-8 SL RDL’s (leg 2)
1 min return to board
WOD Review: 4-5 min
-3 min prep-
WOD
5 Rounds for time of:
10 Handstand push-ups (50+ RX: 1 10# plate & pad or 4 Wall-walk-ups)
10 Lateral skaters with 4/3-foot gap (over & back = 1) (Mod: reduce gap) (https://www.youtube.com/watch?v=Xz27DudBfSs)
10 Toes to bar
10 Parallel facing burpees over BB
