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 PT > ATW > GM
:20 sec PVC lat/shoulder str
3x: push-up > dog
:20 Spiderman & pigeon/leg
:20 rig squat grind
:20 bottom of ring dip str
5 hanging shrugs w/pause
10 feet together air squats
-3 min prep-
SOD
EMOM for 10 min (skill or capacity work)
Odd min: Muscle-ups, C2B, COB, or Dips
Even min: Pistols, Candlesticks, or Single leg box step-downs
*Choose a rep scheme that is challenging but can be held all 5 rounds
-2 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
For time:
10, 9, 8… 1 Strict HSPUs (50+ 1 pad) (Mod: ^ plates, kipping, DB half-kneeling strict OHP)
1, 2, 3… 10 Toes to bar (Mod: Toes to target, V-ups)
