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Tuesday, February 23, 2021

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OlyNastics
• You must wear face-covering at all times & and sanitize hands upon entry.
• Please refer to ZenPlanner to sign up for Face to face class times
• Please be sure to bring your own water.
• Please bring an extra clean and dry pair of shoes with you.

Equipment set-up: 3 min

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together
60 sec bike
10 pvc pass thru
20 sec/leg couch stretch (wall) (https://www.youtube.com/watch?v=kbId9zYgoFQ)
5 body weight pitcher squats/leg
5 pvc snatch high pulls
5 pvc snatch balance
5 pvc power snatch
5 pvc OHS

-4 min prep-

SOD

E2MOM for 10 min
4-6 pitcher squats/leg (bench or box)
Hanging shoulder stretch with racked BB stretch

-5 min prep-

WOD

3 Rounds for time of:
5 Muscle-ups (Ring or Bar) OR 10 Ring dips (both RX) (Mod: Reduced reps or banded)
7 Snatch (115/75) (50+ 75/45)
9 OHS (115/75) (50+ 75/45)
11/9 cal Bike (50+ 8/6 cal)

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