Friday June 22, 2018

 

  • Warmup
    • :45 Seconds
      • Easy Row
      • Active Spidermans
    • :30 Seconds
      • Medium Row
      • Active Samson
    • :15 Seconds
      • Faster Row
      • Push-up to Down Dog
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Kettlebell ankle stretch
    • Child’s pose on kettlebell
  • Movement review
    • Front Squat
      • Build to Heavy Set of 3
  • Rehearsal
    • 1 Round
      • 5 Kettlebell Swings
      • 5 Front Squats (First Weight)
      • 5 Calorie Row
  • WOD “Crow’s Nest”
    • AMRAP 5:
      • 15-12-9
        • Kettlebell Swing (70/55)
        • Front Squat (135/95)
        • Calorie Row
        • Rest 5 Minutes
    • AMRAP 5:
      • 15-12-9
        • Kettlebell Swing (70/55)
        • Front Squat (115/80)
        • Calorie Row
  • Mobility
    • Couch stretch
    • Banded straight arm in external