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Thursday, January 12, 2023

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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

2 min bike/row

10 PVC pass thru > ATW > Good morn

30 sec standing PVC lat/shoulder str

5 PVC snatch grip vertical jumps

5 PVC snatch pulls

5 PVC muscle snatch

5 PVC power snatch

5 PVC OHS

5 PVC squat snatch

5 BB snatch (P or S)

-3 min prep-

SOD

In 12 minutes, sets of 3-5^ Snatch

-2 min return to board-

WOD Review: 4 min

-3 min prep-

WOD

“Amanda” 9-7-5 Reps for time of:

Muscle-ups (Bar or Ring) (Mod: 9/7/5 ring row & 9/7/5 ring or bench dips)

Squat snatches (135/95) (50+ 95/65)

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