Friday, October 21, 2022

OlyNastics

*The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together

200m jog

3x push-up > down dog > Spiderman

5 hanging shrugs w/ pause

10 PVC pass thru > good mornings

5 PVC snatch high pull

5 PVC muscle snatch

5 PVC snatch balance

5 PVC OHS

5 PVC or BB squat snatch

-3 min prep-

SOD

In 12 minutes, build to a challenging set of 3^ OHS

OR

4-5 sets of 10 Band / PVC / Empty BB OHS (Focusing on technique, positioning & depth)

2 min BB transition & return to board

WOD Review: 5 min

-5 min prep-

WOD

For time:

5-4-3-2-1 of:

· Muscle-ups or Burpee into kipping or strict chest to bar pull-up (Both RX) (Mod: jumping M-ups or Burpee > jumping pull-up)

· Squat snatch (155/105) (50+ Squat, Split or Power snatch (105/70)

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