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
