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
60 sec bike or row
3 x pushup > down dog
20-30 sec couch str
20-30 sec 4 fig wall str
20-30 sec rig single leg hamstring OR banded hamstring stretch (https://www.youtube.com/watch?v=6dtOhIWz5Fk)
-3 min prep-
SOD
In 10 min, complete 3-4 sets of:
50ft/leg lateral ankle band walks
10-15 GHD back extensions OR 15-20 Bench reverse hyperextensions
6-10 Ring rows
-1 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
10 Rounds for time of: (20 min cap)
10 V-ups
10 Palm release push-ups
300m Bike OR 125m Row
*Adjust reps/movements as needed to ensure finishing in the time cap
