OlyNastics
Refer to ZenPlanner for Zoom and Face to face class times
You must reserve your spot for face-to-face class times.
For face-to-face classes, please be sure to bring your borrowed equipment to use in class, a yoga mat or towel, and water.
WOD Review then warm-up all together:
Warm-up
1x through
3 pushups to down dogs
3 down dog into Spidermans/side
10 pausing glute bridges
5 pausing air squats
10-15 sec pigeon str/side
SOD
EMOM x 6 min
(1 cycle through unless very light wt., then do at least 2 cycles)
1 Squat clean
1 Fwd lunge/leg
3 S2OH
You can use a BB, 1 or 2 DB, a backpack, 1 or 2 KBs. Adjust your complex for the equipment you have.
-2 min Rest-
WOD
16 min AMRAP of:
5 Pike push-ups (floor or elevated feet) (Mod: Hand release push-ups)
10 OHS (PVC/Broom stick) (If you want a BB, keep it light)
100m single arm farmers carry (50m out and back) (Mod: 1 min stationary hold) (https://www.youtube.com/watch?v=4D_R6smrcro)
10 Floor press/arm (same wt. as carry)
100m single arm farmers carry
Post WOD Stretch
@30 sec each
Child’s pose
Seated shoulder extension stretch
Pigeon str
