August 11, 2017

wod

Pre-Hab:
Box Rack Stretch
Wall Bug
Bottoms Up

Warm Up:
2 rounds:
Shuffle Shuttle
10 Jumping Squat
High Kicks
20 Alternating Press
-then-
2min Triceps Smash
1min T-Spine Smash
30 Scapula Push-Up

SWOD:
Push Press
Set 1RM

WOD: 
2 Cycles of:
5min AMRAP:
100m Waiter Walk
14 Kettlebell Snatch

– Rest 3min between cycles

Competitor WOD:
62#/44#

Cool Down:
Doorway Stretch
Banded Posterior Chain Floss
Banded Hip Extension

Extra Credit:
40 Back Extension

SwitchFit:
Warm-up
2 Rounds:
100 Single Under
10 Wall Ball
10 Sit-up
10 Leg Lift
10 Mountain Climber
10 Side to Side Push-up
10 Jumping Air Squat

SWOD
Rope Climb Practice

WOD
With a Partner
In 20 minutes:
50 Alternating Burpees
50 Alternating Dumbbell Thrusters
800 meter Run (together)
Then in the remaining time,
AMRAP
10 KB Swings
10 Push-ups
5 Burpees
(Partners alternate each movement)