*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
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-
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: 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)