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
200m jog or @2 min bike/row
8x: inchworm > push-up > 2 sec Spiderman/leg > inchworm back
5 hanging shrugs w/pause
3-5 pull-ups OR 1-2 negatives
:20 squat grind
5 1 & ½ BB back squats (https://www.youtube.com/watch?v=ZlwXNoON-mM)
-5 min Prep-
SOD
EMOM for 10 min (10 Rounds) of Back squats: (36 total squats)
Rounds 1-5: 5^
Rounds 6-8: 3^
Rounds 9&10: 1^
*Begin w/a light bar and attempt to ^ wt each round
-2 min BB break down & return to board-
WOD Review: 4 min
-4 min prep-
WOD
5 Rounds for time:
300m Row
20 Erg hop overs (over & back = 2) (50+ BB hop-overs) (Mod: plate straddle hops)
10 Back rack alt fwd lunges (total) (95/65) (50+ 65/35)
5/3 Muscle-ups or 8/5 Ring dips (both RX)
Post WOD ITP
Coaches led stretch
