Friday, March 31, 2023

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

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