Friday Jan 25, 2019

Warmup

  • :30 Seconds
    • Plate Hops
    • Quad Stretch
    • Knuckle Drags
    • Plate Push Presses
    • Active Samson
    • Active Spidermans
    • Plate High Pulls
    • Push-up to Down Dog
    • Air Squats
    • Plate Ground to Overhead
    • Side Lunges
    • Plate Counterbalance Squats (Press Away From Body During Squat)
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Box supported ankle stretch
    • Childs pose on box
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Wallballs
      • 5 Sumo Deadlift High Pulls
      • 5 Box Jumps
      • 5 Push Press
      • 5 Calorie Row
  • WOD “Fight Gone Bad”
    • 3 Rounds:
      • 1 Minute Wall Balls (20/14)
      • 1 Minute Sumo Deadlift High Pulls (75/55)
      • 1 Minute Box Jumps (20″)
      • 1 Minute Push Press (75/55)
      • 1 Minute Calorie Row
      • 1 Minute Rest
  • Mobility
    • Banded front rack
    • Banded hamstring flossing