December 7, 2017

dogs

Pre-Hab:
Ankle Stretch
Diagonal Sit
Banded Air Squat

Warm Up:
100 Double Under
20 Push-Up
20 Air Squat
Inch Worm
1min Lumbar Smash
1min T-Spine Smash
2min Glute Smash

SWOD:
Deadlift
3-3-2-2-2

WOD:
“Happy Birthday Josh L.!!!”
For Time:
42 Calorie Row
42 Hand Release Push-up
42 Walking Lunge
42 Abmat Sit-up
42 Air Squat
42 Burpee

Competitor WOD:
Wear Weighted Vest (20#/10#)

Extra Credit:
3x 1min Handstand Hold

Cool Down:
Reverse Hurdler Stretch
Wall Splits
Pigeon Pose

Switch Barbell Club:
Clean High Pull + Muscle Clean
4 Sets, Light Weight
Power Clean Pause At Knee
3×2/75%, 2×2/78%. 3×1/80%
Front Rack Lunges
3×10 Each Leg
Bicep Curls 10 Reps
-Super Set-
Lateral Flys 10 Reps, 3 Sets