May 19, 2017

partners

Pre-Hab:
Box Rack Stretch
Bird Dog
Gristle

Warm Up:
3min Row
2min T-Spine Smash
-then-
Push Jerk Review
– Footwork
– Timing
– Hip Extension

SWOD:
Push Jerk
5-5-5-5

WOD: 
“Death By” – Pull-ups and Air Squats :
With a continuously running clock perform:
1 Pull-up and 1 Air Squat in the first min
2 Pull-ups and 2 Air Squats in the second min
3 Pull-ups and 3 Air Squats in the third min …
Continuing this for as long as you are able

– Last done February 2, 2017

Competitor WOD:
Wear weighted vest 20#/10#

Cool Down:
Reclining Pigeon at the Wall
Legs Up The Wall
Couch Stretch

Extra Credit:
40 Kettlebell Swing

SwitchFit:
Warm-Up
10min AMRAP:
400 m Run
-then-
60 Single-Under
30sec Flutter Kicks
Bear Crawl
30sec Plank Hold
20 PVC Pass Through
30sec Squat Hold

SWOD
Kettlebell Military Press
5-5-5-5-5
Superset 10 Internal/External Rotation w Band

WOD
1 min Wall Balls
Rest 30 sec
1 min Wall Balls
1 min Box Jumps
Rest 30 sec
1 min Wall Balls
1 min Box Jumps
1 min Push-Ups
Rest 30 sec
1 min Wall Balls
1 min Box Jumps
1 min Push-ups
1 min Walking Lunges
Rest 30 seconds
1 min Wall Balls
1 min Box Jumps
1 min Push-ups
1 min Walking Lunges
1 min Burpees