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Monday, December 30, 2019

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OlyNastic (6:30am – first class then regular schedule)

WOD Review then warm up all together: 60-sec row, 10 leg swings, 20 sec Spiderman & pigeon, 5 push-up to down dog, 3 box step-ups/leg, 3 BB muscle cleans, 5 BB front squats, 5 BB jerks

SOD

In 10 minutes complete 2-3 sets of:

Up portion of the Turkish get up > 4 pole waiter carry > down portion of TGU (1/side)

10 Slow bird dogs/side (https://www.youtube.com/watch?v=k2azbhhuKuM)

WOD

For time

21 – 15 – 9 of:

Box jumps (24/20) (50+ 20/16)

Power cleans (115/80) (50+ 75/50)

Chest to bar pull-ups (50+ COB) (Mod: Ring rows preferred)

Front squats (115/80) (50+ 75/50)

Lateral bar burpees

Push jerks (115/80) (50+ 75/50)

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