Friday June 15, 2018

 

  • Warmup
    • Line Drills
      • 200 Meter Run
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Walking Samson
      • Walking Spidermans
      • Walkouts
      • Toe Walk
      • Heel Walk
      • Side Shuffle
      • High Knees
      • Butt Kickers
    • Modified Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Press
      • 5 Overhead Squats
      • 5 Snatch Grip Stiff-Legged Deadlifts
  • Mobility
    • PVC pass through
    • Warrior squat
    • PVC overhead squat
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Row
      • 50 Meter Run
      • 5 Power Snatches
      • 1 Rope Climb
  • WOD “Roped In”
    • For Time:
      • 50/35 Calorie Row
      • 800 Meter Run
      • 30 Goblet squat (55/35)
      • 800 Meter Run
      • 5 Rope Climbs
  • Mobility
    • Standing calf stretch
    • Banded straight arm in external and internal rotation