OlyNastics
• You must wear face covering when not able to maintain 14 feet of distance & 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.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
60 sec bike
10 leg swings
thumb down lat str
3 push-up to down dog cycles
10 PVC pass thru
5 PVC back rack split jerks
-3 min rest-
Maintenance & Mobility
EMOM for 8 min
Odd min: Ball Mash (upper & lower)
Even min: OHS prep (stretches and PVC/BB light OHS)
-4 min prep-
WOD
21-15-9 of:
Overhead squats (95/65) (50+ 65/45)
Butterfly Sit-ups
*10/8 Cal Bike after each round of sit-ups (50+ 8/6)
Then……
12-8-4 of:
Back rack split jerks (95/65) (50+ 65/45) (https://www.youtube.com/watch?v=asZ-23amFAo)
MB Exchanges (14/10#) (50+ 10/6-10#) (Mod: MB sit-ups) (hands to shins & back to hands = 1 rep)
*10/8 Cal Bike after each round of sit-ups (50+ 8/6)
*WOD finishes with Cal bike
*MB Exchange: https://www.youtube.com/watch?v=izm9Twxud5k
