OlyNastics
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SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
60 sec bike
10 PVC pass thrus
30 sec standing skin the cat str
10 hanging shrugs
10-15 sec handstand hold
30 sec bottom of rig assisted squat grind (https://www.youtube.com/watch?v=uNS7YOE37XU)
5 min prep
SOD
EMOM for 10 min (5 rounds)
Odd min: Handstand push-ups (Reps & Depth: Athletes choice) (Mod: HS holds (walk-up or kick up) OR Waiters carry)
Even min: Pistols (3-5/leg) (Mod: Elevated pistols, Box step downs)
-4 min prep-
WOD
4 rounds for time of:
24/20 Cal Bike (50+ 20/17)
12 Clean & jerks (155/105) (50+ 105/75)
3 Muscle-ups OR 6 Ring dips (Both RX) (Mod: 4 Ab-wheel rollouts & 4 plate push-ups: https://www.youtube.com/watch?v=MYyWjUkS9oo)
