December 5, 2017

shirley

Pre-Hab:
Leg Swings
Bottoms Up
Straight Arm Pull

Warm Up:
Bear Crawl
High Kicks
10 Groiner
10 Jumping Squat
10 Burpee
1min T-Spine Smash
2min Quad Smash

SWOD:
1 Cluster + 1 Thruster
5 Sets

WOD: 
21min Alternating EMOM:
1st min 30 Double Under
2nd min 15 Wall Ball
3rd min 7 Power Snatch

Competitor WOD:
30#/20#
115#/75#

Extra Credit:
1min Left Plank
1min Right Plank
2min Plank

Cool Down:
Couch Stretch
Pigeon Pose
Wide Legged Seated Forward Fold

Switch Barbell Club:
Sotts Press
3×5
4 Second Tempo Power Snatch
Start At 60% Of Power Snatch And Take 7 Sets To Work Up To A Heavy Single With No Misses
Clean Deadlift, 2 Second Pause 2 Inches From Floor
4×4/110% Of Clean
Pull Ups 5-8 Reps
-Super Set-
Single Arm Dumbbell Rows, Pause At Top 10 Reps, 3 Sets

Endurance Class:
For Total Meters Each:
10min Row
8min Row
6min Row
4min Row
2min Row

– Rest 1min between