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 WOD: 5 min
Warm up
30 sec jumping rope or plate hops
5x push-up to down dog
5 step to Spiderman/side
elevated pigeon str (box)
5 grinding air squats
5 hanging shrugs
WOD Primer: 1x
2 box jumps
2 pull-ups
5 hand release push-ups
5 air squats
5 Abmat sit-ups
10 dubs/20 singles
-3 min prep-
WOD
4 Rounds for time: (40 min cap)
10 Pull-ups (Mod: Jumping, Banded, Ring rows)
20 Hand release push-ups (Mod: Plate & pads under chest)
30 Air squats
40 Abmat sit-ups
60 Dubs (90 singles or max 1 min of Dub attempts)
**Every minute on the minute, starting on the “0” complete 3 Box jumps (Mod: step-ups) (24/20) (50+ 20/16) **
With remaining class time: Post WOD Coach’s stretch
