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
With a 4 min rolling clock:
10 mt climbers
20 sec down dog
20 sec Spiderman/leg
20 sec grinding squat
BB front rack stretch
-3 min prep-
SOD
With a 6-minute running clock:
2 Max effort unbroken sets/attempts for reps: Your choice of a gymnastics pulling skill (muscle-ups, pull-ups, toes to bar, ring rows…) (You can do the same skill twice or 2 different skills: 1 skill = 1 score / 2 skills = 2 scores)
-1 min return to board-
WOD Review: 3 min
-3 min prep-
WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Thrusters (115/80) (50+ 85/60)
*2 Wall walks between each set of thrusters *
** 20:00 Time Cap **
