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Tuesday, April 7, 2020

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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:

3 cycles of: Inchworm walkout > push-up > down dog > step to Spiderman > other leg Spiderman > up dog > walk back > stand tall

WOD 1

14 min AMRAP

10 Two-handed single DB squat cleans (see videos below)

10 SA Bent over back rows (DB/KB/BP/5 gallon water jug)

10/8 Pike push-ups (Mod: 10/10 DB OHP)

Videos:

DB style 1: https://www.youtube.com/watch?v=jjjEYOAnceg

DB style 2: https://www.youtube.com/watch?v=riop1AHNCwA

KB video: https://www.youtube.com/watch?v=qE3e72AGgI4

BP video: https://www.youtube.com/watch?v=d69SlYlPIVg

WOD 2

Tabata Hollow Hold (Mod with rocks or bent leg(s) (8 rounds of 20 sec work/10 sec rest)

Cooldown

Up dog

child’s pose

pigeon str

*If members still need equipment, please reach out to Brandi via email or FB

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