Thursday, January 31, 2019

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(OlyNastics)
WOD Review:

Warm up all together: 60 sec row, 20 sec/leg leg swings, 20 sec of pushup to down/dog, then 3x: 5 BB bent-over row, 5 straight leg sit-ups, 5 push-ups

SOD

4-5 sets of: (20 min)
5^ Bent-over Barbell Row (narrower grip than Pendlay row)
10-15 GHD Sit-ups

WOD

15 Minute AMRAP
10 BB Power cleans (95/65) (50+ 75/55) (Fitness: MB squat clean)
10 T2B (50+ & Fitness: K2C)
10 Push-ups (50+ 1 pad)
(Scale weight UP or DOWN, but goal is to hold sets of 5 on the PC)