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
:30 wall cough and figure 4 str
5 hanging shrugs w/pause
-3 min prep-
SOD
10 min Open Skill work
Come with a skill in mind to work on:
Handstands – Pistols – Muscle-ups – Toes to bar – Pull-ups – Dips – Rope climb…
-2 min return to board-
WOD Review: 6 min
-4 min prep-
WOD
With a 15-minute clock, complete AMRAP of:
3 Rounds of:
8 Alt forward lunges (total)
7 V-ups
Then
3 Rounds of:
8 Alt weighted forward lunges (total) (50/35) (50+ 35/25)
7 Knees to chest
Then
3 Rounds of:
8 Alt overhead plate forward lunges (total) (45/25) (50+ 25/15)
7 T2B
Then, if you still have more time:
AMRAP of:
8 Alt single DB overhead forward lunges (total) (50/35) (50+ 35/25)
7 T2B
