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
30 jump ropes
20 sec down dog
20 sec pigeon
5 butterfly sit-ups
10 HS handstand hold (kick-up or walk-up)
SOD
In 5 minutes, accumulate as long of a handstand hold as possible (freestanding or wall)
-2-3 min Rest-
WOD
For time: (Event 7: Awful Annie-ish)
50-40-30-20-10
Dubs (double the singles reps)
Butterfly sit-ups
5-4-3-2-1
Clean (squat or power) (205/140) (50+ 155/100)
Outdoor & Zoom SOD
In 7 minutes, accumulate as long of a handstand OR hand plank hold as possible
Outdoor & Zoom WOD
For time:
50-40-30-20-10 of:
Dubs (double the singles reps)
Butterfly sit-ups
20-18-16-14-12 of:
DB Power cleans (total)
*If using a BB with “indoor WOD weights, do the indoor reps
