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
leg swings
3 cycles of down dog into Spiderman/leg
20 sec elevated pigeon/leg
thumb down lat str
10 PVC pass thru
5 PVC snatch high pulls
5 PVC power snatch
5 PVC snatch balance
-4 min prep-
SOD 1
EMOM for 10 min (5 rounds of each)
Odd min: Snatch complex
Even min: Pike box walk-around (https://www.youtube.com/watch?v=zSFLpR2EMvg) (Mod: 3-5 Pike walk ups: https://www.youtube.com/watch?v=rXcv8m6KOkU) OR 8-10 AbWheel roll-outs
Snatch complex:
1 High hip power snatch
1 High hip squat snatch (Mod: High hip split snatch)
1 Snatch
(optional weight increases)
-5 min prep-
WOD
3 Rounds of: 1 min of each exercise (FGB style) (17 min)
Burpees
Power snatches (75/55) (50+ 55/35)
Box jumps (24/20) (50+20/16)
Thrusters (75/55) (50+ 55/35)
V-ups
1 min Minimum Rest
Score: Total reps over 3 rounds
