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: 3x
20 plate hops (on/off 20x)
3 box step-ups/leg
3 pushup > down dog cycles
5 feet together air squats
5 hanging shrugs
5 kipping swings
-3 min prep-
SkillOD
10 min to work on 1-2 gymnastics skills
Muscle-ups
Chest to bar pull-ups
Chin-up Pull-overs (https://www.youtube.com/watch?v=H8ZEjrdplNs)
Pistols
-1 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
12 min AMRAP of:
Buy-in: 50 Box jumps (24/20) (50+ 20/16)
Then, with remaining time:
5 Muscle-ups, 3 Chin-up pull-overs, OR 10 Chest to bar pull-ups (Both RX)
16 Wt’d box step-ups (total) (50/35 & 20/16”) (50+ 35/20 & 20/16”) OR Pistols (All 3 RX)
