OlyNastics
· When going indoors, you must wear face-covering into the building & gym and sanitize hands upon entry.
· Salem is now inside M-W-F and outdoors T/TH. This may be altered due to weather.
· Please refer to ZenPlanner for Zoom and Face to face class times
· You must reserve your spot for face-to-face class times
· If you still have borrowed equipment and you are planning to do face-to-face workouts, please return the equipment to the gym.
· Please be sure to bring your own water.
WOD Review then warm-up all together:
Warm-up
200m Row (100m jog)
10 leg swings/leg
3 push-up to down dog
20 sec Spiderman/side
20 sec pigeon/side
10 BB bench press
10-sec handstand hold
SOD
E3MOM x 15 min:
8^ Bench press
10 BB Inverted rows (https://www.youtube.com/watch?v=AO3KSuV_2Q0)
*After completing your bench press, move the bench out of the way. Elevate your feet on the bench for more challenge
WOD
16 min AMRAP:
500m Row (50+ 400m)
4 Squat snatch (135/85) (50+ 95/55)
3/1 Strict HSPU (50+ 1 plate and 1 pad) (Mod: Pike p-ups / DB OHP)
2 Pistols (1/leg) (50+ pistols or feet together air squats)
Zoom SOD
E3MOM for 15 min
8^/arm DB/KB floor press
10 Inverted rows/Bent-over BB rows or 10/arm DB/KB back rows
Zoom WOD
16 min AMRAP:
200m Run (30 sec out/back)
4 DB Squat Snatch (2/arm or your BB) (Mod: 2 Power snatch to a fwd stepping lunge/side)
3/1 Strict HSPU or Pike Push-ups
2 Pistols (1/leg)
