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Thursday, September 22, 2022

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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

200m jog

3x pushup> down dog > Spidermans > pigeons

3 leg rev step deficit lunges

5 BB deads

5 BB front squats

5 BB thrusters

-3 min prep-

SOD

In 10 minutes, complete 4-5^ sets of 3 back rack deficit rear stepping lunges/leg (45# plate)

-1 min return to board-

WOD Review: 3 min

-3 min prep-

WOD

For time of:

800m Run buy in…

Then

10 Rounds of…

1 Squat clean (135/95) (50+ 95/65)

2 Thrusters

3/2 Bar muscle-ups OR 6 T2B (Both RX) (Mod: 5 Ab-wheel or Erg set roll-outs)

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