Friday May 11, 2018

  • Warmup
    • :30 Seconds
      • Inchworms
      • Active Samson
      • Active Spidermans
      • Air Squats
      • Push-up to Down Dog
    • 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 passthrough
    • Warrior squat
    • Pvc overhead squat
  • Movement review
    • Overhead Squat
      • Build to a Heavy Double
  • Rehearsal
    • 1 Round
      • 5 Calorie Bike
      • 4 Chest to Bar Pull-ups
      • 3 Power Snatches
      • 2 Overhead Squats
      • 1 Squat Snatch
  • WOD “TKO”
    • For Time:
      • 35/25 Calorie Bike
      • 27 Chest to Bar Pull-Ups
      • 21 Power Snatches (115/80)
      • 15 Overhead Squats (115/80)
      • 9 Squat Snatches (115/80)
  • Mobility
    • Couch stretch
    • Banded shoulder in external rotation