Friday Aug 17, 2018

Warmup

  • :30 Seconds
    • Easy Bike
    • Active Spidermans
    • Medium Bike
    • Push-up to Down Dog
    • Fast Bike
    • Active Samson
  • Modified Barbell Warm Up
    • 
5 Stiff-Legged Deadlifts
    • 5 Hang Power Cleans
    • 5 Front Rack Reverse Lunges (Each Side)
    • 5 Strict Press
    • 5 Good Mornings
  • Movement review
    • Deadlift
      • Heavy Set of 10
  • Rehearsal
    • 1 Round
      • 4 Deadlifts
      • 4 Calorie Assault Bike
      • 4 Dumbbell Hang Reverse Lunges (2 Each Leg)
  • WOD “Captain Insano”
    • 3 Rounds:
      • 20 Deadlifts (155/105)
      • 15/10 Calorie Assault Bike
      • 20 Hang Dumbbell Reverse Lunges (50’s/35’s)
      • 15/10 Calorie Assault Bike
  • Mobility
    • Banded hamstring flossing
    • Couch stretch