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 or 1 min bike/row
10 PVC PT > ATW > GM
:20 PVC lat & shoulder str
:20 down dog, pigeon, & Spiderman
10 pushups
5 hanging shrugs w/pause
3-5 pull-ups or 1-2 negatives
Then 3x: (2nd or 3rd round – add a BB)
5 PVC snatch high pulls
5 PVC power snatch
5 PVC OHS
5 PVC sumo dead high pulls
-6 min WOD prep-
WOD
20 Rounds for Time…
1 Snatch (165/115) (50+ 115/75) (60+ 85/55)
3 Muscle-ups (bar or/and ring) (50+ C2B) OR 6 Ring dips (Both RX)
6/4 Cal Bike (Sub Row 6/4 – only if not enough bikes)
