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
10 PVC pass thru
PVC chicken st
PVC standing shoulder/lat str
10 hanging shrugs
Bottom of dip hold/stretch
-3 min prep-
SOD
EMOM for 10 min (5 Alternating Rounds)
Odd min: Strict pull-ups
Even min: Ring dips OR Box dips
1 min return to board
WOD Review: 3 min
-2 min prep-
WOD
21-18-15-12-9
Toes to bar (50+ K2C = RX) (Mod: Lower toes/knees target or Ab-wheel/ERG roll-outs)
**16 Forward OH stepping lunges (total) after each round (95/65) (50+ 65/45) (Mod: OH Plate or Goblet hold)
