October 11, 2017

family

Pre-Hab:
Banded Ankle Mobility
Banded Posterior Chain Floss
Box Rack Stretch

Warm Up:
2 Rounds of:
Fast High Knees
Butt Kicks
Broad Jump
-then-
5 Power Clean from Power Position
5 Power Clean from Knee
5 Power Clean from Floor

SWOD:
2 Power Clean + 2 Clean
5 Sets

WOD: 
For Time:
4 Rounds of:
500m Row
10 Overhead Squat
-then-
4 Rounds of:
250m Row
10 Snatch

Competitor WOD:
155#/105#

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

Extra Credit:
40 Hollow Rock

Switch Barbell Club:
Clean and Jerk
3/70%, 2×2/75%, 2×2/83%, 1/88%, 1/90%, 2×1/93%
Then 3 Heavy Singles, After Heavy Singles Take -20% From Heaviest C&J Completed For A Set Of 2 Reps
Clean Pull
5×5/105%
Back Squat
2×2/85%, 3×2/90%
Weighted Back Extensions
10-10-10-10-10
Ab Work Of Your Choice
5×10

SwitchFit
Warm-Up
50 Jumping Jacks
-then-
2 Rounds:
20 Air Squat
10 Inch Worm
10 Groiner
10 Straight-Arm Pull
5 Burpee

SWOD
Pull-up
5 X 5

WOD
AMRAP 10 min
250 meter row
1 minute plank hold

Rest two minutes then:

AMRAP 8 minutes
8 air squats
8 sit-ups
8 push-ups