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Friday, July 30, 2021

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OlyNastics

• Utilize ZenPlanner to sign up for classes.

• 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

1 loop jog

Leg swings

1 down dog > Spiderman > pigeon

thumb down lat str

BB front rack str

BB front rack stretch

5 BB front squats

5 BB hang power snatches

5 hanging shrugs with a pause

-4 min prep-

SOD

Every 3 min for 15 min (5 rounds)

5/3/3/2/2^ Front squats

And

5/arm KB Bottom’s up half kneeing strict OHP (light to medium)

-7 min prep-

WOD

“16.3 Open” – 7 min AMRAP of:

10 Power snatches (75/55) (50+ 55/35)

3 Bar muscle-ups (Mod: Attempts, Banded, Box jumping M-ups, 3 C2B or COB, OR 5 Ab-wheel roll-outs)

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