Monday Feb 11, 2019

Monday Feb 11, 2019

  • Warmup
    • 30 Seconds
      • Easy Row
      • Active Samson
      • Counterbalance Plate Squats (Press Plate Away During Squat)
      • Moderate Row
      • Active Spidermans
      • Plate Ground to Overhead
      • Faster Row
      • Push-up to Down Dog
      • Flutters Kicks (Holding Plate In Bench Press Lockout Position)
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Row
      • 4 Thrusters
      • 3 Chest to Bar Pull-ups
      • 3 Toes to Bar
      • 3 Pull-ups
  • WOD “Life Jacket”
    • AMRAP 5:
      • 27/20 Calorie Row
      • 27 Thrusters (115/80)
      • 27 Chest to Bar Pull-ups
      • Rest 5 Minutes
    • AMRAP 5:
      • 21/15 Calorie Row
      • 21 Thrusters (95/65)
      • 21 Toes to Bar
      • Rest 5 Minutes
    • AMRAP 5:
      • 15/10 Calorie Row
      • 15 Thrusters (75/55)
      • 15 Pull-ups
  • Mobility
    • Banded straight arm in external rotation and internal rotation
    • Couch stretch