Sunday 3/24 Gymnastics Work

Warm up Obstacle

Bullet Proof Shoulders-

• Side plank w/ rotation and scap retraction x 20 each side
• Bird dog- arm only :15 sec hold x3
• Scap Push ups x 15
• with Partner :
• "T" Thumbs Up 5 fast then overload for 5 count repeat x3
• 'W' Pinkies to sky 5 fast then overload for 5 count repeat 3x
• Ext rotation on side with 3-5lbs elbow glued to side 

*** Thanks CFNE and my PT person Heather

Skill Work:

• Wall Climbs
• Shoot throughs on Parallettes with Push Up

WOD 5 Rounds NOT for time

• L- Holds  :15 sec
• 2 Wall climbs
• 4 Ring dips 
• 6 Pass through and return push ups
• Rest 1 Minute

Cash Out Leg Flexibility work

Gymnastics Work for Sunday March 17th

Dynamic Gymnastics Warm-up- 3 min

Warm up skill set:

• 5 hollow rock + :10 sec hold x 3 sets
• 5 Superman rock + :10 sec hold x 3 sets
• 5 Candlestick tuck jumps(adv)/ Tuck Jump (beginner) x 3 sets
• 1- Wall hold Handstand :10 sec x 3 sets

Skill work with a partner:

• Free standing Handstand holds :20 sec ea. x 3 - 5 sets
• Skin the cat - Low rings (beginner) High rings( advanced) 3 reps x 3 sets

WOD: AMRAP in 10 minutes of:

• 5 HSPU ( this can be modified)
• 10 Toes to Bar
• 25 Double unders

Cash out; FLEXIBILITY: 

• Straddle holds :30 seconds
• Butterfly holds :30 Seconds  
• Child's pose with Shoulder extension-:30 seconds 

*** A partner can help with flexibility I will demonstrate at class.