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Thursday, August 29, 2019

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(OlyNastics)

WOD review then warm up all together: 60 sec bike, 10 leg swings/leg, 5 push-up to down dog, 10 hanging shrugs, wall/pole calf str 20 sec/leg, 5 db deads/arm, 2 db snatch/arm

SOD

In 15 minutes complete:

4×6^/leg KB Rev lunge into Forward box step-up (24/20) (50+ 20/16) (https://www.youtube.com/watch?v=F72adrSjfiU)

4 x 5-10 Box pike push-ups

WOD

For time:

3 Rounds

21/17 cal Bike

21 Pull-ups

Directly into…

3 Rounds

21/17 cal Row

10 Hang squat snatch (95/65) (50+ 65/35)

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