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Thursday, March 31, 2022

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OlyNastics

• 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

Partner Warm-up

(Using bikes timer)

P1: 30 sec Bike / P2 push-up to down dog cycles

P2: 30 sec Bike / P1 push-up to down dog cycles

P1: 30 sec Bike / P2 step to Spiderman holds

P2: 30 sec Bike / P1 step to Spiderman holds

P1: 30 sec Bike / P2 PVC pass thrus

P2: 30 sec Bike / P1 PVC pass-thru

-3 min prep-

SOD

EMOM for 10 min (10^ Rounds) (Feel free to share a BB)

Starting with an empty BB, complete 1 Power clean

*Build to at least WOD weight, if not heavier

2 min, adjust BB wt and return to board

WOD Review: 4 min

-3 min WOD prep-

Partner WOD

14 min AMRAP of:

5 MB squat cleans (20/14) (50+ 14/10) (https://www.youtube.com/watch?v=KVGhkHSrDJo)

3 Wall-walk-ups (50+ 2 reps) (Mod: limit distance) (https://www.youtube.com/watch?v=NK_OcHEm8yM)

1 Power clean (225/155) (50+ 155/105)

P1 completes a full round while P2 is on the bike for cals. Switch tasks after the PC

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