Monday, August 5, 2019

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(OlyNastics)

WOD Review then warm up all together: 30 sec jump rope, 10 PVC pass thru, 5 TVWQB, 10 BB bench press, 5 BB muscle snatch, 5 BB OHS, 5 BB hang squat snatch


SOD

In 25 min complete 4 rounds of:

4 x 8^ Bench press

3 x 15-20 Tubing chest flies

15 Bench reverse hypers


WOD

3 rounds for time of:

3 Rope climbs (Mod: 3 attempts or 5 rope pulls)

10 Squat snatches (Mod: Power or Split snatch) (95/65)

60 Double unders (Mod: 100 singles)

6:30 Gymnastics

Strength
DB DL
Hanging Leg Raise
DB Skull Crusher

WOD

5RFT

300m Row
15 AKBS
25 FT. HSW (1 box pike rotation)