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Tuesday, May 2, 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 WOD: 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

5 PVC snatch high pulls

P PVC power snatch

5 BB snatches

5 BB cleans

5 BB jerks

10 sec HS hold

-6 min prep-

WOD: “The upside down”

10 Rounds for time of:

8 Knees to elbow (https://www.youtube.com/watch?v=L_RsyHdDsBQ)

6 Clean & jerks (135/85) (50+ 85/55)

4 HSPU (50+ 1 pad)

2 Squat snatches (50+ Power or split)

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