December 6, 2017

wall ball

Pre-Hab:
External Rotation Smash
Bottoms Up
Scapula Push-Up

Warm Up:
5min of Double Under Practice
-then-
20 PVC Pass Through
10 Reverse Grip PVC Pass Through
10 Groiner
10 Gristle
10 Lateral Burpee Over PVC

SWOD:
2 Snatch Push Press + 1 Overhead Squat
5 Sets

WOD: 
Kettlebell Snatch Tabata
Dumbbell Push Press Tabata
Manmaker Tabata

– Rest 2min Between

Competitor WOD:
62#/44#
35#/25#

Extra Credit:
30 Back Extension

Cool Down:
Fire Log
Doorway Stretch
Samson Stretch

Switch Barbell Club:
Clean And Jerk
3/73%, 3/75%, 2/78%, 2×2/80%, 4×2/83%, 2×2/70%
Clean Pull
5×4/110%
Back Squat
5×3/75%
Single Arm Floor Bench 10 Reps
-Super Set-
Standing Dumbbell Tricep Extension 10 Reps, 3 Sets

SwitchFit:
Warm-up
30 Jumping Jack
Crab Walk Down & Back
High Skips Down & Back
20 Air Squat
20 Push-up
20 Sit-up

SWOD
Ring Row
5 X 10
Superset 10 Weighted Sit-ups

WOD
1-2-3-4-5-6-7-8-9-10
Burpee
KB Thruster
Sumo Deadlift High Pull