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Thursday, May 9, 2019

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(OlyNastics)
WOD Review then warm up all together: 200m jog, 10 leg swings/leg, 10 hanging shrugs, 20 sec standing skin the cat, 20 sec bottom of dip stretch, 5 TVWQB, 10 BB hang PC, then 5 additional minutes to build up to 2nd round PC weight.

The following stretches are meant to be performed prior to your workout, enjoy!

WOD

For Time:

5 Rounds of:
3 Muscle-ups (Bar or Ring) OR 6 Dips (Mod: Banded or 3 Negatives)
6 Power Cleans (155/105) (50+ 105/75) (Fitness: DB cleans)

Then 5 Rounds of:
2 Muscle-ups (Bar or Ring) OR 4 Dips (Mod: Banded or 2 Negatives)
4 Power Cleans (185/135) (50+ 135/95)

Then 5 Rounds of:
1 Muscle up (Bar or Ring) OR 2 Strict Dips (Mod: Banded or 1 Negative)
2 Power Cleans (225/150) (50+ 150/105)

*Your rest is the time it takes to adjust your BB weights.

Post WOD: Ball mashing, foam rolling, static stretches… take care of your body.

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