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
100m Jog
10 leg swings/leg
3 push-up to down dog
20 sec Spiderman/side
20 sec pigeon/side
10 air squats to target (MB)
SOD
E3MOM for 15 minutes, complete:
5^ Bench press
6-8/arm DB Bicep curls
WOD
AMRAP 15:
1 Round of “Strict Cindy”
1 Clean and Jerk (wt = athletes choice)
1 Round of “Strict Cindy”
2 Clean and Jerks
1 Round of “Strict Cindy”
3 Clean and Jerks
Add (1) Clean and Jerk Per Round
*Cindy = 5 strict pull-ups > 10 palm release push-ups > 15 air squats
Zoom SOD
SOD: E3MOM for 15 minutes, complete:
8-10/arm Floor press
6-8/arm DB Bicep curls
Zoom WOD
AMRAP 15:
1 Round of “At home Cindy”
5/arm DB Clean & Jerk OR 1 BB Clean and Jerk (wt = athletes choice)
1 Round of “Strict Cindy”
6/arm DB Clean & Jerk OR 2 BB Clean and Jerk (wt = athletes choice)
1 Round of “Strict Cindy”
7/arm DB Clean & Jerk OR 3 BB Clean and Jerk (wt = athletes choice)
*Add (1) Clean and Jerk Per Round for DB or BB
*Cindy = 6 DB or BB bent-over rows (total) > 10 palm release push-ups > 15 air squats
