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
10 plate hopes (on/off plate = 1)
3x pushup > down dog > Spidermans
10 PVC pass thru
30 sec PVC standing lat & shoulder str
10 sec handstand hold
10 feet together air squats
10 hanging shrugs
-3 min prep-
Skill Work
15 min to work on a gymnastics skill of choice (come with an idea)
OR
3-4 cycles of:
Leg band lateral steps 50’ per lead leg
30 seconds each: forearm AND side planks
1 min return to board
WOD Review: 3 min
-3 min prep-
WOD
21-18-15-12-9-6-3 reps for time of:
Box jump overs (24/20) (50+ 20/16)
Ring push-ups (RX: fist width off floor – bicep to rings)
