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 Jog
20 jump ropes
20 sec down dog
20 sec pigeon
10 slow air squats
SOD
E2MOM complete (10min)
10 Fwd stepping weighted lunges (total)
10 Plank twists/side (https://www.youtube.com/watch?v=fR0tb6agqqA)
-2-3 min Rest-
WOD
For time:
50 Dubs / 100 singles / 50 plate hops/penguin double taps
40 DB Alt snatches
30 Goblet squats
20 American KB swings
200m Run
20 AKB swings
30 Goblet squats
40 DB Alt snatches
50 Dubs / 100 singles / 50 plate hops/penguin double taps
Outdoor & Zoom SOD
E2MOM complete (10min)
10 Fwd stepping weighted lunges (total)
10 Plank twists/side (https://www.youtube.com/watch?v=fR0tb6agqqA)
2-3 min Rest
Outdoor & Zoom WOD
For time
50 Dubs / 100 singles / 50 plate hops/penguin double taps
40 DB Alt snatches
30 Goblet squats
20 American KB swings
200m Run
20 AKB swings
30 Goblet squats
40 DB Alt snatches
50 Dubs / 100 singles / 50 plate hops/penguin double taps
Post WOD Stretch
Child’s pose (add arm unders)
Up & Down dog
Pigeon
Seated hamstring
Shoulder extension
