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Friday, May 19, 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

200m Run 1 min Bike/Row

10 PVC PT, ATW, GM

:20 PVC shoulder/lat str

:20 down dog, Spiderman & elevated pigeon

5 hanging shrugs w/ pause

3-5 strict pull-ups or 1-2 negatives

:20 squat grind

:20 Banded front rack stretch / BB front rack str

5 BB front squats

-3 min prep-

SOD

In 15 min, build to a challenging set of 5 Front squats

-2 min return to board-

WOD Review: 4 min

-3 min prep-

WOD

“Meet me out Front”

For Time:

1-3-6-9-15 Front squats (135/95) (50+ 85/55)

10-30-60-90-150 Dubs (Double singles)

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