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
(with a 12 min running clock)
200m Run 1 min Bike/Row
10 PVC PT, ATW, GM
:20 PVC shoulder/lat str
:20 down dog, Spiderman & pigeon
5 hanging shrugs w/ pause
3-5 strict pull-ups or 1-2 negatives
:20 squat grind
Then with remaining time – up to 3x:
1-3 pull-ups
3-5 push-ups
8 air squats
-5 min final prep-
WOD
Don’t Pull my Air!
For time (30 min CAP)
800m Run (Sub: 1000m Row / 2500m Bike)
30 Pull-ups
60 Push-ups
90 Air squats
400m Run
20 Pull-ups
40 Push-ups
60 Air squats
200m Run
10 Pull-ups
20 Push-ups
30 Air squats
*Partition the reps after the runs as needed if you are going to modify the WOD
