Friday (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
1 loop jog
5 push-ups
down dog > Spiderman > pigeon
3-way banded lat and shoulder stretch (https://www.youtube.com/watch?v=3HUtFvMij2E)
BB front rack str
5 BB hang power cleans
5 BB power cleans
-4 min prep-
SOD
EMOM for 10 min (5 rounds)
Odd min: 5- 10 HS hold shrugs OR 1 Kipping HS attempt
Even min: 1-2 Cleans (building to and holding at WOD weight)
*Add ball mash if desired
HS Shrugs: https://www.youtube.com/watch?v=GjfLiMz00do
Kipping HSPU: https://www.youtube.com/watch?v=RWuXSo6sYKk
WOD
15-minute AMRAP of:
3 Handstand push-ups (50+ 1 pad) (Mod: Pads or DB strict press)
3 Cleans (185/125) (50+ 125/85)
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HPSU
6 cleans
18 HSPU
6 cleans
21 HSPU
9 Cleans
**Adding 3 reps to the handstand push-up each round, AND 3 reps to the clean every 3 rounds
*Score: Total number of reps
