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Monday, November 9, 2020

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OlyNastics

· You must wear face-covering into the building & gym and sanitize hands upon entry.

· Please refer to ZenPlanner to sign up for Face to face class times

· Please be sure to bring your own water.

WOD Review then warm-up all together

Warm-up

200m bike

10 leg swings/leg

20 sec down dog

20 sec pigeon/leg

20 sec thumb down lat str/arm

10 PVC pass thru

5 PVC snatch high pulls

5 BB hang power snatch

2 BB back rack lunges /leg

5 BB back rack S2OH

SOD

EMOM for 10 min (5^ rounds)

1 Snatch grip deadlift > 1 Hang snatch > 1 Back rack fwd lunge/leg > 1 Back rack S2OH

*If you are staying very light to work technique – do 2 cycles during those rounds

WOD

3 Rounds for time

10/8 cal Bike

10 Power snatch (135/85) (50+ 85/55)

10/8 cal Bike

10 Push jerks (135/85) (50+ 85/55)

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