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Tuesday, October 26, 2021

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OlyNastics

• Please wear your mask.

• Utilize ZenPlanner to sign up for classes.

• Continue to sanitize hands upon entry and wipe down all equipment touched.

• Please continue to bring your own water.

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

2 loops jog

3 slow inchworms w/ pushup

3 steps to Spiderman

Rig/wall ankle stretch (https://www.youtube.com/watch?v=f1HzSAuB-Vw)

Banded front rack stretch (https://www.youtube.com/watch?v=tzMmxcmWZCw)

5 BB strict OHP

5 BB Push press

5 BB Jerks (push or split)

-4 min to build to SOD weight-

SOD

EMOM for 8 min

2 Clean and jerks (same wt across all sets) (singles or touch and go)

5 min prep

WOD

3 Rounds for time of:

5 Muscle-ups

9 Hang power cleans (155/105) (50+ 105/70)

7 Push jerks

50 Dubs (75 Singles)

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