*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
200m jog or 1 min bike/row
10 PVC PT > ATW > GM
:20 PVC lat & shoulder str
:20 down dog, pigeon, & Spiderman
5 hanging shrugs w/pause
3-5 pull-ups or 1-2 negatives
-3 min prep-
EMOM for 10 min (5 alt rounds)
Odd min: Consecutive Pull-ups (Strict, kipping, butterfly, banded)
Even min: Rings, Stacked plates, or benches/boxes L-sit hold (accumulate 10-20 sec) (https://www.youtube.com/watch?v=LCoq2cTggQQ)
2 min return to board
WOD Review: 5 min
-4 min prep-
3 Rounds for time:
50 Mt climbers/leg
40 Abmat sit-ups
300′ Farmers Carry (1x 50/35)
20 Half kneeing DB single arm strict press (total) (50/35) (50+ 35/25)
10 Candlesticks of Cartwheels (https://www.youtube.com/watch?v=xqNrFUlvH_U)