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 standing lat/shoulder str
:20 down dog
5 hanging shrugs w/pause
3-5 pull-ups OR 2 negatives
10 BB bench press
3-5 ring push-ups
-2 min prep-
SOD
In 15 min, complete 4-5 sets of:
5^ Bench press directly into 5-10 Ring push-ups
-2 min return to board-
WOD Review: 4 min
-4 min prep-
WOD
AMRAP in 15 min of:
2 Muscle-ups, 1 Rope climb OR 4/3 Strict pull-ups (All RX)
4 DB Devil’s press (2/arm) (50/35)
6 Thrusters (135/85) (50+ 95/60)
24 Dubs (48 Singles)
