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Thursday, August 4, 2022

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Thursday (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

3x push-up > down dog > Spidermans

30 sec couch str/leg

30 sec fig 4 str/leg

10 hanging shrugs

10 butt ball air squats

-3 min prep-

SOD

EMOM for 10 min (5 Rounds)

Odd min: 6-10 Pitcher squats / leg (with or w/o wt)

Even min: 15-20 Bench bent legged reverse hyperextensions (https://www.youtube.com/watch?v=RbkVHCMU3xU)

-1 min return to board-

WOD Review: 4 min

-3 min prep-

WOD

3 Rounds of time:

20 UKBS (70/53) (50+ 53/35)

16 Wall balls (20/14) (50+ 14/10) (10/9’)

12 MB torso twists/side (feet elevated = RX) (https://www.youtube.com/watch?v=-_iuNMMSCGs)

8 HSPU (50+ 1 pad)

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