January 12, 2018

punch

Pre-Hab:
External Rotation Smash
PVC Pass Through
PVC German Stretch

Warm Up:
100 Jumping Jack
-then-
Burgener Warm Up
– Use Barbell

SWOD:
Power Snatch
3-3-3-3-3
Superset 5 Dumbbell Power Snatch per arm

WOD: 
3 Cycles of:
4min AMRAP:
21 Calorie Row
21 Burpee Box Jump Over
21 Toes to Bar

– Rest 2min between cycles
– Continue where you left off at each AMRAP

Competitor WOD:
28”/24”

Cool Down:
Wall Splits
Legs Up The Wall
Reclining Pigeon at the Wall

SwitchFit:
Warm-up
2 Rounds:
50 Jumping Jack
Bear Crawl
10 Jumping Squat
10 Push-up
10 Sit-up
10 Leg Lift

SWOD
Rope Climb Practice

WOD
AMRAP 20 min
20 Dumbbell Snatch
20 KB Swing
20 Burpees Over PVC
20 Weighted Walking Lunge