Gymnastics
Sunday, February 23rd, 2025 – Gymnastics
Warm Up (5 minutes)
Shoulder rotations (1 minute)
Plank (1 minute)
Wrist rotations and stretches (30 seconds per side)
Jumping jacks or rope (1 minute)
Plank (1 minute)
Wrist rotations and stretches (30 seconds per side)
Jumping jacks or rope (1 minute)
WOD
Workout Format
Part 1: Handstand Push-up Progressions
Wall Handstand Holds – 3 sets of 30-40 seconds.
Wall Handstand + Tap Tap – 3 sets of 5-8 reps.
Pike Push-ups – 3 sets of 8-10 reps.
Handstand Hold (practicing balance) – 3 sets of 20-30 seconds.
Part 2: Handstand Push-up WODs
WOD 1 (AMRAP 8 minutes):
5 Handstand Push-ups (or Pike Push-ups)
10 Burpees
15 Sit-ups
Two minute of Rest-Then, (EMOM 7 minutes):
5 Handstand Push-ups
10 Jumping Lunges
15 Mountain Climbers
Core Work (plank holds) – 3 sets of 20-30 seconds.
Wall Handstand Holds – 3 sets of 30-40 seconds.
Wall Handstand + Tap Tap – 3 sets of 5-8 reps.
Pike Push-ups – 3 sets of 8-10 reps.
Handstand Hold (practicing balance) – 3 sets of 20-30 seconds.
Part 2: Handstand Push-up WODs
WOD 1 (AMRAP 8 minutes):
5 Handstand Push-ups (or Pike Push-ups)
10 Burpees
15 Sit-ups
Two minute of Rest-Then, (EMOM 7 minutes):
5 Handstand Push-ups
10 Jumping Lunges
15 Mountain Climbers
Core Work (plank holds) – 3 sets of 20-30 seconds.