Wednesday, January 2, 2019

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(OlyNastics)
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC pass thru, 5 TVWQB, 10 hanging shrugs, 10 PVC OHS, 10 PVC hang squat snatch, 10 easy kipping swings

SOD

EMOM (10 min total)
Odd min: 1-2 Rope climbs
Even min: 3-5 HSPU (deficit, strict, no pads, fewer pads... or HS holds 20-30 sec)

WOD

For Time: (Leaderboard / rings only)
Amanda 9-7-5:
Muscle-ups (Bar or Ring)
BB Squat snatch (135/95)

OR

18-14-10 of: Pull-ups (Mod: Bands / Seated) (Fitness: Ring rows)
12-10-8 of: Power Snatch (135/95) (50+ 95/65) (Fitness: DB snatch 9/7/5 per arm)

Post WOD

2-3 x 6-8 Pitcher squats / leg & 2-3 x 15-20 Bench reverse hyperextensions (https://www.youtube.com/watch?v=UP44YFNMF4A)