February 12, 2018

wod

Pre-Hab:
PVC German Stretch
PVC Pass Through
Bottoms Up

Warm Up:
500m Row
10 Straight Arm Pull
10 Kip Swings
10 Walking Lunge
500m Row
-then-
2min Teres Smash
1min T-Spine Smash

SWOD:
Push Press
10-10-10
Superset 5 Pull-Up Negatives

WOD: 
For Time:
1000m Row
50 Dumbbell Thruster
30 Chin-Up

Competitor WOD:
50#/35#

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

Extra Credit:
2min Right Plank
2min Left Plank

Switch Barbell Club:
Drop Snatch+Overhead Squat+Sotts Press, 2+2+5×3, Light Warm Up

Snatch Pull+Snatch+Hang Snatch,
1+1+1/65%x2, 1+1+1/70×2, 1+1+1/75%x3

Back Squat 2 Second Pause In Bottom 5 Rep Max, Then -5&-10% For 5

Press
3×3, Heavy

SwitchFit:
Warm-Up
8 min for Quality:
5 Burpee
10 KB Swing
10 Jumping Squats
10 Sit-Ups
-then-
1 min Goblet Squat Hold

SWOD
Kettlebell Clean
3 X 5 per side

WOD
20 min AMRAP
3-6-9-12-15…
Sumo Deadlift High Pull
Ring Push-Up
Goblet Squat