OlyNastics
· You must wear face-covering into the building & gym and sanitize hands upon entry.
· Salem all-day indoor classes are M-W-F and all-day outdoors T/TH. Outdoors on M/W at 7:30 am. This may be altered due to weather.
· Please refer to ZenPlanner to sign up for Face to face class times
· If you still have borrowed equipment and are doing face-to-face workouts, please return the equipment to the gym.
· Please be sure to bring your own water.
WOD Review then warm-up all together
Warm-up
100m jog
10 PVC pass thru
10 leg swings/leg
20 sec thumb down lat str
20 sec down dog
20 sec pigeon/leg
20 sec BB front rack str
5 front squats
3 high hip squat cleans
SOD 1
EMOM for 4 min:
1-3 High hip squat clean
-2 min Rest and Increase bar weight-
SOD 2
EMOM for 4 min:
1-3 Hang squat clean
-2 min Rest and Increase bar weight-
SOD 3
EMOM for 4 min:
1-3 Squat clean and jerk
*Ascending in weight during the 4 min EMOM is optional
(16 min total)
WOD
11 min AMRAP of:
10 Pull-ups (Mod: Bands or Ring rows)
5 Clean & jerks (155/105) (50+ 105/70)
Outdoor SOD 1
EMOM for 4 min:
5 DB power cleans / arm
-1 min Rest & prep-
SOD 2
EMOM for 4 min:
5 Weighted lateral lunges/leg
-1 min Rest & prep-
SOD 3
EMOM for 4 min:
5 DB thrusters/arm
(14 min total)
Outdoor WOD
11 min AMRAP of:
5 Planks rows/arm
5 DB Clean & jerks/arm
