OlyNastics
• 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 Review: 2-4 min
Warm-up together
20 sec HS hold
20 sec BB OHP
20 sec counter weight (10# plate) air squats
20 sec mt climbers
20 sec BB clean shrugs (https://www.youtube.com/watch?v=GFfP4RFmggM)
BB cleans (on coaches call)
BB front squats (on coaches call)
-3 min prep-
SOD
E2MOM for 10 min (5 rounds)
1-2 Squat or Power clean(s) (build to WOD weight)
1 wall walk-up
1 DB snatch/arm
-1 min return to board-
WOD Review: 3-4 min
-3 min Prep-
WOD
For Time:
15 HSPU (50+ 1 plate & 1 pad)
5 Squat cleans (185/135) (50+ 125/90)
20 Alt DB Snatch (70/50) (50+ 50/30) (Total)
5 Wall walk-ups (Mod: reduce hand movement or no movement)
20 C2B pull-ups (50+ COB) (Mod: banded C2B or COB)
5 Squat cleans
20 Alt Pistols (50+ feet together air squats) (Total) (Mod: Kickstand, SL Sit to object, feet together AS)
5 Wall walk-ups (Mod: reduce hand movement or no movement)
20 C2B pullups
5 Squat cleans
15 HSPU
