Friday August 2, 2019

Friday August 2, 2019 

  • Warmup
    • AMRAP 1: 
      • Easy Row 
    • AMRAP 1: 
      • Active Spidermans + Hamstring Stretch 
    • AMRAP 1: 
      • Single Unders 
      • *4 Straight Arm Burpee Penalty For Every Trip *
    • AMRAP 1: 
      • Right Leg Single Unders 
      • *2 Frog Hop Penalty For Every Trip *
    • AMRAP 1: 
      • Left Leg Single Unders 
      • *1 Burpee Penalty For Every Trip *
    • Dumbbell Warmup 
      • *Each Side, Completed With 1 Light Dumbbell: *
      • 5 Deadlifts 
      • 5 Russian Dumbbell Swings 
      • 5 Front Squats 
      • 5 Strict Press & Reach 
  • Movement review
  • Rehearsal
    • 1 Round 
      • 4 Calorie Row
      • 8 Double Unders
      • 4 Dumbbell Snatches
      • 4 Lateral Dumbbell Burpees
  • WOD “Cool Whip”
    • 3 Rounds:
      • 21/15 Calorie Row
      • 75 Double Unders
    • Directly Into…
    • 3 Rounds:
      • 20 Dumbbell Snatches (50/35) 
      • 12 Lateral Dumbbell Burpees
  • Mobility
    • Hanging lat stretch
    • Banded bully stretch