Tuesday, August 30, 2022

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)

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90 Leavitt Street,
Salem, MA 01970-5308

(978) 678-8221

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