Thursday, June 20, 2019

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(OlyNastics)

WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 20 sec bottom of dips str, 10 knee to toe (5/ side), 20 sec/arm banded front rack stretch, 10 banded thoracic rotation, 5 BB front squats, 5 BB Romanian deads, 5 BB hang squat cleans, 5 BB squat cleans,

SOD

3 x 5 Above knee banded glute bridges (2-3 sec pause with 30 sec rest btn rounds) … then 4-5^ x 3 Pausing Deadlifts (https://www.youtube.com/watch?v=bztQgOHXjeU) (18 min)

WOD

3 Rounds for time of: (AKA Elizabeth)

15 Squat cleans (135/95) (50+ 95/65) (Fitness: 20 Goblet squats)

15 Ring dips (Fitness: 20 Push-ups)

Option B: 6 Muscle-ups in place of dips (Both RX) (50+ 3 M-ups / 10 Ring dips)