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Thursday, December 1, 2022

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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

2 min bike or row

3x push-up > dog > Spiderman

20 sec thumb down lat str

10 PVC pass thru > good mornings

5 BB deads

BB front rack stretch

5 BB hang power cleans

5 BB jerks

10 sec HS hold

-3 min prep-

SOD

In 15 min, build to a challenging set of 3^ Deadlifts

2 min adjust BB & return to board

WOD Review:4 min

-3 min prep-

WOD

10 Minute AMRAP:

8 Deadlifts (135/95) (50+ 95/65)

6 Hang power clean & jerks

4 Strict HSPU (50+ 1 pad)

200m Run

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