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 OR 200m jog
10 PVC PT > ATW > GM
:20 PVC lat & shoulder str
:20 down dog, Spiderman & pigeon
10 push-ups
5 hanging shrugs w/pause
3-5 pull-ups OR 1-2 negatives
10 BB bench press
-3 min prep-
SOD
In 15 min complete
At least 5 sets of 5^ reps of Bench press
At least 4 sets of 15-20 Tubing chest flys
-2 min clean-up & return to board-
WOD Review: 4 min
-4 min prep-
WOD
For time
10, 9, 8,… 1 of: (15 min cap)
Toes to bar (Mods: toes or knees to target, Ab-wheel roll-outs)
Hang power clean & jerk (115/75) (50+ 85/50)
