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Thursday, October 17, 2019

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OlyNastics

WOD Review then warm up all together: 200m jog, 10 leg swings/leg, 20 sec Spiderman and pigeon str, 5 push-ups to down dog, front rack str, 5 front squats, 5 BB jerks

SOD

In 20 minutes complete at least

5^ sets of 3 Front Squats into 1 Jerk

AND

2-3x of 30 sec/arm Banded barbell front rack stretch (https://www.youtube.com/watch?v=W_llg8YcgFk)

WOD

15 min AMRAP:

10 Goblet Squats (53/35) (50+ 35/25)

10 Ring Dips (Mod: No Bands today: Box dips or push-ups)

10 Hang cleans (115/75) (50+ 80/55)

10 V-ups

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