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Thursday, March 2, 2023

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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

2 min row/bike

10 PVC PT > ATW > GM

:20 PVC lat/shoulder str

3x: push-up > dog

:20 Spiderman & pigeon

5 hanging shrugs w/pause

:20 rig squat grind

-3 min prep-

SOD

Every 90 seconds for 8 rounds (12 min total)

Odd min: Muscle-ups / T2B / Kipping practice/drill work

Even min: Pistols / Candlesticks / Single leg box squats/step-downs

-2 min return to board-

WOD Review: 5 min

-4 min prep-

WOD

WOD: AMRAP 14:

1 Muscle-up (Bar or Ring), Pull-over OR Rope climb

4 Floor levers (https://www.youtube.com/watch?v=uL48vNHOBHs&t=6 )

6 DB hang snatches/arm (50/35) (50+ 35/25)

12 DB lateral hop-overs (over & back = 2)

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