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/row
30 sec/leg couch str
10 PVC pass thru, ATW, good mornings
3x push-up > down dog > pigeon
5x hanging shrugs w/pause
5 BB deads
5 BB hang clean
5 BB front squats
5 BB hang squat cleans
-3 min prep-
SOD
In 7 minutes, complete 2-3 sets of:
50ft Ankle band lateral walks
10-15 Straight arm pull-a-parts
-2 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
For total time:
5 Rounds of:
3 Cycles of: 1 Deadlift > 2 Hang squat cleans > 3 Front squats (95/65) (50+ 65/35)
10 V-ups
Then repeat another 5 Rounds at (115/75) (50+ 75/45)
Then repeat a final 5 Rounds at: (135/85) (50+ 85/55)
