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Monday, August 22, 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

Warm-up

2x through

5 arm circles forward (small rd 1 / big rd 2)

5 arm circles backward

1 push-up > down dog > spiderman

5 hollow rocks

5 hanging shrugs

5 air squats

-2 min prep-

SOD

EMOM for 10 min (5 = rounds each)

Odd min: 6-8/arm Plank DB cross body drags ( https://www.youtube.com/watch?v=z3SFKig2SDQ )

Even min: 6-8/arm DB bear crawl DB drags ( https://www.youtube.com/watch?v=v7DEaJFhnmU )

2 min clean up and return to board

WOD Review: 4 min

3 min prep

WOD

16 min AMRAP of:

5/4 Strict pull-ups (50+ 4/3)

10 Feet elevated push-ups (30/24”) (50+ 20” all) ( https://www.youtube.com/watch?v=v6EOrtKysLU )

15 Goblet squats (53/35) (50+ 35/20)

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