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Tuesday, May 17, 2022

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OlyNastics

*The intent of OlyNastics workouts are to combine both 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: 3x

3x 1 push-up to down dog

5 BB cleans

5 BB jerks

3 BB clean and jerks

5 kipping swings (build to 5 pull-ups by 3rd round)

5 air squats

-3 min prep-

SOD

EMOM for 8 min (8 rounds)

1-2^ Clean and jerk (Build to at least WOD weight) (*video your lifts)

2 min: adjust BB weight & return to board

WOD Review: 4 min

-3 min prep-

WOD

For time: (25 min cap)

Buy in 600m Run (Subs: 1800/1500m Bike OR 750/600m Row)

Then: 10 Rounds of:

5 Pull-ups (reduce reps, 1/2 or 3/4 p-ups, jumping, banded, ring rows)

10 Palm-release push-ups (plate & pad under chest)

15 Air squats (butt-ball target if needed)

During your 10 Rounds: *EMOM: 1 Clean and Jerk (185/135) (50+ 145/100)

Buy Out 600m Run

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