Tuesday, May 12, 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) – 6:30PM (M&W only Open to the public!) – Saturday 9:30am (CFIS Members) – Sunday 9:30am (Open to the Public!)

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)

3 straight leg inchworm walkout to pushup

3 step to Spiderman/leg

3 up to down dogs

3 hollow rocks

SOD

EMOM x 10 min of:

Odd min: 6-10 L-sit leg lifts over object (over and back = 1) (https://www.youtube.com/watch?v=EvleorZT7wU)

Even min: Weighted V-ups (Mod: Alt leg weighted V-ups or No weight V-ups) (https://www.youtube.com/watch?v=2P85lA35iKY)

WOD

On a 20 min clock:

From 0- 3 min complete:

100 dubs (100 plate or Penguin hops or 200 singles)

From 3-10 min, AMRAP of:

10 Squat cleans (single DB/KB – 2 hands-on ends) (BB or BP)

10 HSPU (Mod: Pike push-ups or regular push-ups)

-Rest from 10-11 min-

From 11-18 min, AMRAP of:

7 Squat cleans

7 HSPU

-Rest from 18-19-

From 19-20 min, AMRepsAP of:

Dubs/ Penguin hops/Plate hops or Singles

Post stretch

@30 sec each

Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw

Side quad stretch

Pigeon str

Child’s pose

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WODs