Friday Aug 10, 2018

Warmup

  • :30 Seconds
    • Active Spidermans
    • Front Rack Stretch
    • Push-up to Down Dog
    • Wrist Stretch
    • Active Samson
    • Squat Hold
    • Air Squats
    • Child’s Pose
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Movement review
    • Power Clean + Front Squat + Push Jerk
      • Build to a Heavy Complex
  • Rehearsal
    • 1 Round
      • 3 Power Cleans
      • 3 Front Squats
      • 3 Push Jerks
  • WOD “Wise Men”
    • AMRAP 3:
      • Macho Man (135/95)
      • Rest 3 Minutes
    • AMRAP 3:
      • Macho Man (155/105)
      • Rest 3 Minutes
    • AMRAP 3:
      • Macho Man (185/135)

 

    • 1 Macho Man Complex:
      • 3 Power Cleans, 3 Front Squats, 3 Push Jerks
  • Mobility
    • Banded front rack stretch
    • Couch stretch