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Monday, June 13, 2022

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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

2 min row

5x push-up/down dog

5 steps to Spiderman

20-30 sec Pigeon str

5 rig assisted grinding squats

5 BB back squats

5 light back squats

-2 min prep-

SOD

In 12 min, complete at least 5 sets of 5^ Back squats

4 min clean up and return to board

WOD Review: 4 min

-3 min prep-

WOD

4 Rounds for time of: (25 min cap)

Max-calorie row in 60 seconds (use your ERG monitor)

5 DB Turkish get-ups/side (50/35) (50+ 35/20) (https://www.youtube.com/watch?v=sgd8n917Zv0) & (more explanation: https://www.youtube.com/watch?v=jFK8FOiLa_M)

*If you are time capped, indicate the number of TGU’s not completed.

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