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Friday, September 27, 2019

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OlyNastics

WOD Review then warm up all together: 60 sec row, 10 PVC pass thru, PVC chicken str, 5 pushup to down dog, 5 PVC snatch balance, 5 PVC OHS, 5 BB muscle snatch, 5 BB squat snatch, 5 BB power cleans, 5 BB squat cleans, 10 hanging shrugs

SOD

10 min to warm-up squat snatch and squat cleans

WOD 1

9-7-5

Chest to bar pull-ups (50+ Chin over Bar)

Squat snatch (135/85) (50+ 85/55)

-4 min rest-

WOD 2

7-5-3

Muscle-ups (50+ RX & Mod: Ring dips)

Squat cleans (185/125) (50+ 135/85)

*Post WOD: Self-care/ Mashing and Rolling

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