Gymnastics Strength and Pistols

Gymnastics Class- Sunday, May 17th



Warm up:
 3 rounds of:

• 20 single unders
• 20 sec HS Holds
• 10 Hollow body in and outs
• 15 Calf raises ea leg

Mobility :

• Straddle stretch hold 20 sec x 2 sets with partner
• Shoulder Partner stretch three ways
• Ankle stretches Wall and banded

Skill Focus: Pistols

• On a box 3 reps three sets each leg
• Banded or with a plate
• Full ROM pistols on the floor

WOD: 3 rounds for time of:

• 250 Row or 200 Run
• 10 pistols each leg- scale as needed
• 5 OHS or Goblet Sq if limited in squatting mechanics
• 5 STRICT Pull Ups or 10 Ring rows for scaled option