Friday March 29, 2019

Friday March 29, 2019

  • Warmup
    • EMOM 8:
      • 1st Minute: Straight Leg Kicks
      • 2nd Minute: Quad Stretch
      • 3rd Minute: Deep Side Lunges
      • 4th Minute: Hip Out and Ins  
      • 5th Minute: Hips In and Outs
      • 6th Minute: Straight Leg Reaches
      • 7th Minute: Side Shuffles
      • 8th Minute: Shuttle Runs
    • Barbell Warm Up
      • 5 Stiff Legged Deadlifts
      • 5 Jump Shrugs
      • 5 Hang High Pulls
      • 5 Hang Muscle Cleans
      • 5 Front Squats
      • 5 Strict Press
  • Mobility
    • Wall pigeon pose
    • Seated straddle with bar assist
  • Movement review
  • Rehearsal
    • 2 Rounds
      • 100 Meter Run
      • 1 Round of Macho Man (Lighter Weight)
      • *Build to Workout Weight*
    • 1 Round
      • 200 Meter Run
      • 1 Round of Macho Man (Workout Weight)
  • WOD “Macho Mile”
    • 4 Rounds For Time:
      • 400 Meter Run
      • 3 Rounds of “Macho Man” (135/95)
    • 1 Round of Macho Man:
      • 3 Power Cleans
      • 3 Front Squats
      • 3 Push Jerks
  • Mobility
    • Child’s pose against wall
    • Banded hip in extension