Monday, June 20, 2022

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)

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