Tuesday, December 8, 2020

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.

Keep looping through during WOD Review

Spiderman

Pigeon

Up dog

Child’s pose

Seated shoulder extension

SOD/WOD prep post-WOD Review

5 handing shrugs

3 push-up to down dog

5 BB thrusters

5 bb cleans (squat or power)

5 BB clean and jerks (squat or power)

WOD prep 6 min

Set-up pull-up station

1-2^ x 3-5 Thrusters

1-2^ x 2-4 Clean & jerks

WOD 1

AMWeightAP in 10 min

5 Rounds of Cindy

Then build to a challenging Thruster (from the floor)

-Rest 3 mins-

WOD 2

AMWAP in 8 min

4 Rounds of Cindy

Then build to a challenging Clean and Jerk

-Rest 3 mins-

WOD 3

AMWAP in 6 min

2 Rounds of Cindy

Then build to a challenging Clean

(30 min total)

*1 Round of Cindy = 5 pull-ups > 10 push-ups > 15 air squats