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 running clock
10-15 sec jump rope (single/dub practice)
5 feet together air squats
15 sec down dog
5 hanging shrugs
10 sec HS hold
-3 min prep-
SOD
EMOM for 8 min:
Odd min: Muscle-ups/Chest to Bar/COB pull-ups/Ring Dips… (ath choose reps)
Even min: 3 Wall walk-ups, 10-25 ft HS walking, AND/OR 20-30 sec HS hold
-2 min clean-up & return to board-
WOD Review: 3 min
-3 min prep-
WOD
On the minute x 20 (10 Alternating Rounds)
Odd min: 10 Toes to bar
Even min: 4/arm DB squat snatch (50/35) (50+ 35/20)
