Gymnastics Focus (MHD: Bring your towel in today)
*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
4 min running clock
10 jump rope (practice your dubs)
2 fwd lunges/leg
5 BB deadlifts
5 BB front squats
5 hanging shrugs
-3 min prep-
SOD
EMOM for 10 min:
Odd min: Muscle-ups or Ring Dips (athlete chooses reps)
Even min: 1 Squat clean > 1 front squat (hold at a light to medium wt)
-1 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
12 min AMRAP of:
1 Legless rope climb (Salem) OR 4 Strict Towel Pull-ups
3 Squat cleans (135/95) (50+ 95/65)
1 Legless rope climb
6 Squat cleans
1 Legless rope climb
9 Squat cleans
1 Legless rope climb
12 Squat cleans
Keep adding 3 Squat cleans each round
Pulling Mods: Lower height, use your legs, rope pulls, jumping pull-ups, towel ring rows
