Friday Feb 1, 2019

Friday Feb 1, 2019

  • Warmup
    • 20 Seconds
      • Easy Jog Around Boxes
      • Quad Stretch
      • Straight Leg Kicks
      • Side Lunges
      • Moderate Jog Around Boxes
      • Cradle Stretch
      • Walking Samson
      • Deep Side Lunges
      • Faster Jog Around Boxes
      • Walking Spidermans
      • Push-up to Down Dog (In Place)
      • Slow Air Squats
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Elevated front rack stretch
    • Calf stretch on box
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Row
      • 5 Front Squats (Lighter Weight)
      • 5 Box Jump Overs (Lighter Weight)
      • **Build to Workout Weight**
    • 1 Round
      • 50 Meter Row
      • 3 Front Squats (Workout Weight)
      • 3 Box Jump Overs (Workout Weight)
  • WOD “Sea Legs”
    • 3 Rounds:
      • 500 Meter Row
      • 12 Front Squats (155/105)
      • 21 Box Jump Overs (24/20)
  • Mobility
    • Standing calf stretch
    • Couch stretch
    • Banded hip in extension