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Friday, April 16, 2021

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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.

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

2 loop jog

30 jump rope

thumb down lat str

3 push-up to down dog cycles

Bottom of ring dip stretch

3 min of ball mash/foam roll/band stretch

-3 min prep-

SOD

EMOM for 10 min (5 rounds each)

10-15 Banded floor lat-pullovers ( https://www.youtube.com/watch?v=_ydtSIyG300 )

8-12 Feet elevated ring rows (Mod: feet on floor) ( https://www.youtube.com/watch?v=B72ZEOl7EzY )

-5 min prep-

WOD

8 min AMRAP of:

30 Dubs (30 plate hops/60 singles)

20 RKBS (53/35) (50+ 35/26)

10 V-ups

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