Friday Jan 26, 2018

 

  • Warmup
    • :30 Seconds
    • Easy Row
    • Active Spidermans
    • Medium Row
    • Active Samson
    • Faster Row
    • PVC Pass Through

 

    • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Mini band walk
    • Mini band shoulder prep
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Calorie Bike
      • 3 Thrusters
      • 3 Calorie Row
      • 3 Hang Squat Cleans
      • 3 Burpees Over Bar
      • 3 Overhead Squats
  • WOD “Guts and Glory”
    • For Time:
    • 21 – 15 – 9:
      • Assault Bike for Calories (15-10-5)
      • Thrusters (95/65)
    • 15 – 12 – 9:
      • Row for Calories
      • Hang Squat Cleans (95/65)
    • 12 – 9 – 6:
      • Lateral Burpees over Bar
      • Overhead Squats (95/65)
  • Mobility
    • Banded hip in extension
    • Banded straight arm in external rotation