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
60 sec row
10 PVC pass thru
2x child’s pose > push-up > down dog
20 sec / leg elevated pigeon
10-20 sec HS hold (optional shrugs)
-3 min prep-
SOD
EMOM for 8 min
Min 1: 30 sec forearm plank
Min 2: 30 sec side plank (side 1)
Min 3: 30 sec side plank
Min 4: 30 sec superman hold (https://www.youtube.com/watch?v=z6PJMT2y8GQ&t=16s)
2 min clean up and return to board
WOD Review: 4 min
-3 min prep-
WOD
For time: (22 min cap)
1,000m Row
Immediately into:
20 Devils press (total) (1 x 35/20) (50+ 25/15)
3 Wall walk-ups
40 Box jump overs (20” all) (50+ 16”)
3 Wall walk-ups
80 WB (20/14) (50+ 14/10) (10/9’)
3 Wall walk-ups
40 Box jump overs
3 Wall walk-ups
20 Devils press
