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!)
WOD Review then warm-up all together:
Warm-up
1x through
5 pushups to down dogs
4 down dog step to Spidermans/side
10 pausing/grinding air squats
5 DB squat clean thrusters
5 object hop-overs (over & back =1)
WOD
For time:
21-15-9
Double handed Squat clean Thrusters (use same object/wt) (really light wt? do one arm SQ thrusters, otherwise – both hands-on object) (https://www.youtube.com/watch?v=NbDylRm5SKk)
Object lateral hop overs (over and back = 1)
Right into….
15-12-9
DB OH squats (50/35ish) (using a BB – consider 95/65) (No OHS? mod with OH Lunges “or” Ground to overhead)
Palm-release pushups
Right into…
9-6-3
SA Alt Devil’s press (total – alt arms after each rep) (50/35ish) (light DB’s – use 2 DB’s)
Pistols (total) (Mod: Single-leg box step-downs or Single leg sit to low box/object)
Post stretch
@30 sec each
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
Child’s pose
Side quad stretch
Pigeon str
