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 PVC pass-thru
5 TVWQ
30 sec down dog
20 sec Spiderman/side
20 sec pigeon/side
-4 min (Build to a medium wt to start from)-
SOD
E2MOM for 8 min (ascending wt each round)
1 Strict OH press > 2 Push presses > 3 Push jerks
-4-5 min to warm-up thrusters, pull-ups, and lungs-
WOD
“Fran”
21-15-9 of
Thrusters & Pull-ups
(95/65) (50+ 65/35)
Outdoor and Zoom SOD
E2MOM for 10 min (longer than face to face classes)
8-12 DB strict OH press, Push press or Push jerks (per arm: can be done with 2 DB’s at the same time)
Outdoor and Zoom WOD
21-15-9-15-21
Single DB thruster (both hands on 1 DB)
Up-Downs (https://www.youtube.com/watch?v=E6VsKt3HQ78)
