OlyNastics
Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members)
If you plan on joining our remote sessions, you will need the following info: Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)
WOD Review then warm-up all together:
Warm-up
2 min AMRAP (easy pace through)
4 push-ups
4 down dogs (pause 2-3 sec in each position)
4 Spiderman step-outs (2-3 sec/step)
4 air squats
-2 min rest-
SOD
EMOM for 4 rounds = 12 minutes total
Movement 1: 3 x 10-15 sec (arm 1) SA DB/KB Bent-over row hold (https://www.youtube.com/watch?v=cgMQq6bntgs)
Movement 2: 3 x 10-15 sec (arm 2) SA DB/KB Bent-over row hold (https://www.youtube.com/watch?v=cgMQq6bntgs)
Movement 3: 6-8 slow Floor hyperextension (feet remain on the floor) (https://www.youtube.com/watch?v=LAdoor5gKGg)
*For the row holds – within the 60 seconds, complete the 3 sets of a 10-15 sec holds
WOD
24-21-18-15-12-9-6-3 reps for time of:
DB/KB/BP/BB Weighted squats (back rack/front rack/shoulder/goblet) (should be a medium wt 50/35ish)
Push-ups (mod: stuff under chest – no knees)
Post stretch
30 sec each
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
Child’s pose
Down dog
