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Friday, September 2, 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 together

30 sec jump rope

3x push-up > down dog > Spidermans

5 hanging shrugs

20 sec grinding air squat

5 feet together air squats

-3 min prep-

SOD

EMOM for 8 min (4 Alt Rounds)

Odd min: Butterfly pull-ups / Drill (https://www.youtube.com/watch?v=10WqO6I2CBs) (reps = ath choice)

Even min: Pistols, Pistol progressions, Candlesticks, Single leg box step-downs (reps = ath choice)

-1 min return to board-

WOD Review: 4 min

-5 min prep-

WOD

15 min AMRAP of:

4 Overhead Squats (115/80) (50+ 80/55)

8 HSPU

16 Box step-up and over (50/35 & 24/20”) (50+ 35/20 & 50+ 20” all)

32 Dubs (60 singles)

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