OlyNastics
WOD Review then warm up all together: Indoor loop, 20 jump rope, 5 push-up to down dog, 3 inchworm walkouts, 1 TGU/side all together (no or light wt)
SOD
In 8 minutes complete 2-3 sets of:
1/arm: Up portion of Turkish get-up > 4 pole waiters carry > down portion of TGU
10-15 GHD hip extensions
WOD
For time:
5-10-15-20-25-30-35-40-45-50 of Unbroken Dubs (Mod: Double the # for Singles)
Between each set, athletes will complete
1 BB Clean and Jerk (185/125) (50+ 135/85)
1 Muscle-up or 2 Chest to Bar Pull-ups (both RX) (Mod: 2 Pull-ups or 4 AKBS)
*Each time an athlete breaks mid set, they owe 5 burpees
The workout finishes with the 50/100 jump ropes
*This is the first half of the WOD Flight Simulator. The pyramid rep scheme ascends from 5 to 50 (increments of 5), then traditionally back down to 5. Today we are focusing on the way up for a total of 275 dubs and adding in some other fun. Each set must be unbroken. Rest as needed between sets. If a set is broken, athletes will complete the burpee penalty and continue on from that rep ONLY if you are beyond halfway of that set (ex: I get tripped up on 30 of the 35 set, do the burpees and your next rep is 31). Traditionally, if you get tripped up mid-set, you start back at 0 of that set.
