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
10 PVC/Stck pass throughs
5 push-ups to down dogs
4 down dog step to Spidermans/side
10 pausing/grinding air squats
5 OHS
5 sots presses (https://www.youtube.com/watch?v=eJ9MLnNV6FY)
SOD
Skill work EMOM for 7 min with PVC/Broom Stick/BB: “Snatch work”
Min 1: High hip snatch high pull (“elbows high and outside”)
Min 2: High hip power snatch (“fast turn-over and sit”)
Min 3: Hang power snatch into 1 OHS
Min 4: 10 -15 Sots presses (https://www.youtube.com/watch?v=eJ9MLnNV6FY)
Min 5: Hang squat snatch
Min 6: Pausing squat snatch (pause at knees, high hip, and bottom of squat)
Min 7: Squat snatch
WOD
With a rolling clock from 0 – 10 min, complete 3 rounds of:
10 PVC/Stick Overhead squats
15 Plate/Object facing burpee jump overs (Mod: step-overs)
20 Plate/Object ground to overhead (45/25ih) (50+ 25/15ish)
From 10-14 minutes complete:
Tabata
Isometeric Bird dogs (Hold :20 work :10 rest switch to other side… x 8 rounds total)
Today’s WOD should be done hard and fast. You should go easiest for the first round to feel it out, pick up the pace for round 2 and then hold that pace or even push a bit harder for round 3. You should have some rest before the Tabata starts.
Post WOD Stretch
@30 sec each
Up dog str
Seated shoulder extension stretch
Child’s pose
