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Thursday, April 6, 2023

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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 bike, row OR 200m jog

10 PVC PT > ATW > GM

:20 PVC lat & shoulder str

:20 down dog & Spiderman

:20 elevated pigeon

10 push-ups

5 hanging shrugs w/pause

3-5 pull-ups OR 1-2 negatives

-3 min prep-

SOD

E2MOM for 10 min (5 Rounds) complete:

Strict HSPU (Sub: Kipping, Negatives, Holds) (Athletes’ choice of rep scheme based on capacity)

5 Weighted box step-ups/leg

-2 min return to board-

WOD Review: 4 min

-3 min prep-

WOD

5 Rounds for time:

200m Run (Sub: 250m Row/ 700m Bike)

5 Palm release push-ups

10 Plate ab-mat sit-ups (15/10)

5 Palm release push-ups

15 Air squats

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