Thursday (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 Run 1 min Bike/Row
10 PVC PT, ATW, GM
:20 PVC shoulder/lat str
:20 elevated Spiderman & pigeon
:20 rig squat grind
5 Ring assisted pistols/leg (https://www.youtube.com/watch?v=hAaIve0oW_Q)
5 hanging shrugs
5 kipping swings
3-5 kipping or strict pull-ups
-3 min prep-
SOD
EMOM for 8 min (4 Rounds each)
Odd min: T2B practice (T2B in WOD tomorrow)
Even min: HSPU practice OR Pistol practice
*Reps = athlete choice BUT – keep it under 30 sec
-2 min return to board-
WOD Review: 4 min
-3 min prep-
WOD “Run Cindy Run”
4 Rounds for total time of:
3 Cycles of Cindy into a 400m Run (Sub 500m Row or 1300m Bike)
1 cycle of Cindy =
5 Pull-ups
10 Palm release push-ups
15 Air squats (use a butt ball if needed for depth)
