OlyNastics
• Please continue to utilize ZenPlanner to sign up for classes.
• Face coverings are only required for those who have not been vaccinated or do not have natural immunity.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD prep
Done together
2 loop jog
10 leg swings
2 cycles push-up> down dog > Spiderman
pigeon str
standing skin the cat str
10 sec HS hold
10+ PVC pass thrus
3 min ball/roller work
-4 min prep-
SOD
Every 2.5 minutes on the minute for 12.5 min (5 Rounds)
3^ Back squats
*Share racks as needed
-5 min prep-
Partner WOD
16 min AMRAP:
11 Clean and jerks (115/75) (50+ 75/50)
11 Ring push-ups
9 Box jump overs (24/20) (20/16) (Mod: step up and overs)
9 Handstand push-ups (50+ 1 plate and pad) (Mod: DB Push press)
7 OHS (Mod: Front squats or Goblet squats)
*Alternating exercises. “You go, I go…”
