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
2 min bike/row
10 PVC pass thru > ATW > good mornings
3x: push-up > dog > Spiderman > pigeon
:30 squat grind
3 lunges fwd & bwd/leg
-3 min prep-
SOD
In 10 min, complete 3-5^ sets of:
10^ DB/KB Single arm Overhead fwd traveling lunges (5/leg & /arm)
*Ball mash during rest
-2 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
For time:
8 Rounds of:
15 Palm release push-ups
15 Air squats
Then
5 Rounds of:
10 Body weight, deficit rev stepping lunges/leg (45# all) (50+ 25# all)
5 Box pike push-ups (24/20”) (50+ 1 pad under head)
