Wednesday Aug 15, 2018

Warmup

  • :30 Seconds
    • Easy Row
    • Active Spidermans
    • Medium Row
    • Push-up to Down Dog
    • Faster Row
    • Air Squats
  • Modified Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Deadlifts
  • Mobility
    • Child’s pose
    • Pigeons pose
    • Squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 4 Calorie Row
      • 4 Lateral Erg Burpees
      • 4 Overhead Squats (First Weight)
  • WOD “Hot Sauce”
    • AMRAP 3:
      • 21/15 Calorie Row
      • 21 Lateral Erg Burpees
      • Max Overhead Squats (75/55)
      • rest 3 minutes
    • AMRAP 3:
      • 18/13 Calorie Row
      • 18 Lateral Erg Burpees
      • Max Overhead Squats (95/65)
      • rest 3 minutes
    • AMRAP 3:
      • 15/11 Calorie Row
      • 15 Lateral Erg Burpees
      • Max Overhead Squats (115/80)
      • rest 3 minutes
    • AMRAP 3:
      • 12/9 Calorie Row
      • 12 Lateral Erg Burpees
      • Max Overhead Squats (135/95)
  • Mobility
    • Couch stretch
    • Banded bully stretch
    • Static prone scorpion hold