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 leg swings/leg
20 sec down dog
20 sec Spiderman/side
20 sec pigeon/side
20 sec thumb down lat str
20 sec BB front rack str
5 BB front squats
-4-5 minutes to build to BB weight-
SOD
10 min EMOM: (5 rounds of each)
Odd min: 1-2 Muscle-ups OR 1 Rope climb (Mod: 1-2 attempts / half climbs OR 2-3 rope pulls)
Even Min: 1 BB complex:
1 complex = 1 Power clean – 1 Front squat – 1 Push jerk – 1 Front squat – 1 Split jerk (keep same weight across all sets)
WOD
21-15-9
Pull-ups (Mod: partial pull-ups, banded, jumping, ring rows)
Power cleans (135/95) (50+ 95/65)
Outdoor SOD
Odd min: 10-12 Half kneeling overhead tricep extensions (alt knee up each round)
Even Min: 1-2x Through per side of:
2 DB SA Power cleans – 2 DB SA Front rack squats – 2 DB SA Front rack Fwd Lunges/leg
Outdoor WOD
21-15-9
DB Bent-over back rows /arm
Power cleans /arm
Post WOD Stretch
Child’s pose and add arm under’s
Down dog
Pigeon
Seated hamstring
Seated shoulder extension
