Friday, August 16, 2019

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(OlyNastics)

WOD Review then warm up all together: 60 sec row, 10 PVC pass thru, 5 TVWQB, 5 BB behind head presses, 5 BB Back jerks, 5 BB muscle snatch, 5 BB hang power snatch, 10 pvc seated passes, 10 hip rocks, :20 partner t spine stretch

SOD

In 18 minutes:

Build to a challenging Snatch Complex: Snatch grip deadlift, Hang or High hip power or squat snatch, OHS

AND complete 2-5 sets of 15 light tubing back flies

WOD

5 Rounds:

10 Power snatches (95/65) (50+ 65/35)

10 Box jumps (24/20) (50+ 20/18)

Gymnastics (6:30 PM)

Pistol Squat Progression

WOD
3 Rounds
30 V-ups
20 Cal Bike
10 DB CL/J (50/35)