November 14, 2017

punch

Pre-Hab:
Ankle Stretch
Bridge
Diagonal Sit

Warm Up:
400m Run
High Kicks
Under/Over the Fence
Monster Walk Side to Side
20 Clam Shell (per side)
20 Air Squat
2min Pigeon Pose
10 Air Squat

SWOD:
Back Squat
5-5-5-5-5

WOD: 
4 Rounds:
500m Row
21 Kettlebell Swing
12 Pull-Up

Competitor WOD:
70#/53#
Chest to Bar

Cool Down:
Samson Stretch
Pigeon Pose
Reverse Hurdler Stretch

Switch Barbell Club:
Muscle Snatch, 3×3
Power Snatch, 2 Inch Deficit
2×3/70%, 2×3/75%, 2×3/78%
Rdl
3×8-10
Wide Grip Pull Ups 5-8 Reps
-Super Set-
Kettlebell/Dumbbell Bent Over Rows For 10 Reps, 3 Sets

Endurance Class:
For Time:
100m Row
200m Row
300m Row
400m Row
500m Row
600m Row
700m Row
800m Row
700m Row
600m Row
500m Row
400m Row
300m Row
200m Row
100m Row

– Rest 45sec between all