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
1 min row
10 PVC pass thru
30 sec PVC standing shoulder and lat stretch
3x push-up > down dog > Spiderman
5 PVC behind the snatch grip presses
5 PVC power snatch
5 PVC OHS
-3 min prep-
SOD
Every 90 seconds for 5 Rounds (7.5 min total)
1 Turkish get-up / side
-1 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
15 min AMRAP of: (Get as far as you can)
5 Rounds of:
3 Cal row
1 OHS (75/55) (50+ 55/35)
After each round, increase 3 cals and 1 OHS
Then, 5 more Rounds of:
3 Cal row
1 OHS (95/65) (50+ 65/45)
After each round, increase 3 cal and 1 OHS
Then, 5 more Rounds of:
3 Cal row
1 OHS (115/75) (50+ 75/55)
After each round, increase 3 cal and 1 OHS
