Friday August 9, 2019

Friday August 9, 2019 

  • Warmup
    • 30 Seconds 
      • Easy Bike 
      • Active Spidermans
      • Front Rack Stretch 
      • Moderate Bike 
      • Inchworms to Push-ups 
      • Chest Stretch
      • Faster Bike 
      • Slow Air Squats 
      • Wrist Stretch 
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats 
  • Movement review
  • Rehearsal
    • 1 Round
    • *Performed With Opening Barbell Weight: *
      • 3 Calorie Bike 
      • 3 Power Cleans 
      • 3 Push-ups 
      • 3 Air Squats 
  • WOD “Blockbuster”
    • AMRAP 5: 
      • Buy-In: 35/25 Calorie Assault Bike
      • Max Rounds of “The Chief” (135/95)
      • Rest 5 Minutes 
    • AMRAP 5: 
      • Buy-In: 25/18 Calorie Assault Bike
      • Max Rounds of “The Chief” (155/105)
      • Rest 5 Minutes 
    • AMRAP 5: 
      • Buy-In: 15/10 Calorie Assault Bike
      • Max Rounds of “The Chief” (175/125)
    • 1 Round of “The Chief”: 
      • 3 Power Cleans 
      • 6 Push-ups 
      • 9 Air Squats
  • Mobility
    • Couch stretch
    • Banded front rack position