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Thursday, February 27, 2020

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OlyNastics

WOD Review then warm up all together: 2x: jog indoor loop, 3 step to Spidermans, 3 push-up to down dogs, 10 sec bottom of squat grind, 10 hanging shrugs

SOD

EMOM (9 min)

Min 1: Rope climb

Min 2: Straight legged plate sit-ups

Min 3: 8 Cossack squats/side (https://www.youtube.com/watch?v=UpWMXBopkdU)

WOD

7 min ascending AMRAP of:

1-2-3-4…and so on Muscle-ups (Mod: Ring dips (Mod: banded) OR Box dips)

2-4-6-8..and so on Hang power clean (155/105) (50+ 115/75)

-Rest 3:00-

5 min ascending AMRAP:

Pick-Up Where You Left Off!

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