November 13, 2017

swing

Pre-Hab:
PVC Pass Through
Scapula Push-Up
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:
Rope Climb Practice
Every 90sec for 9min:
2 Rope Climb

WOD: 
21-15-9
Deadlift
Box Jump

Competitor WOD:
315#/205#
28#/24#

Cool Down:
Tripod
Couch Stretch
Seated Forward Fold

Switch Barbell Club:
Snatch + 2 Ohs
2 Sets @ 65%, 1 Set @ 70%, 2 Set @ 75%, 3 Sets @ 78%
Snatch Pull
4×3/95%
Front Squat
1 Rep Max, 3 Second Pause With No Belt, Then -20% For 3 No Pauses
Press 5-8 Reps
-Super Set-
Kb Upright Rows 8 Reps, 3 Sets

SwitchFit:
Warm-up
500 m Row
Then 2 Rounds:
20 PVC Pass Through
30sec Jumping Lunge
30sec Plank Hold
30sec Superman Hold
30sec Plank Hold
30sec Hollow Hold

SWOD
Wall Ball
8-8-8-8-8

WOD
AMRAP 20 min
500 m Row
5 Pull-ups
10 Push-ups
15 Air Squats