Friday May 17, 2019

Friday May 17, 2019

  • Warmup
    • 30 Seconds
      • Easy Row
      • High Hops in Front of Box
      • Child’s Pose on Box
      • Moderate Row
      • Box Step-ups
      • Box Supported Ankle Stretch
      • Faster Row
      • Box Jump with Step Down
      • Front Rack Stretch on Box
    • Modified Barbell Warm Up
      • 5 Sumo Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press & Reach
      • 5 Sumo Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Barbell internal rotation
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Wallballs
      • 3 Sumo Deadlift High Pulls
      • 3 Box Jumps
      • 3 Push Press
      • 3 Calorie Row
  • WOD “Fight Gone Bad”
    • 3 Rounds:
      • 1 Minute Wallballs (20/14)
      • 1 Minute Sumo Deadlift High Pulls (75/55)
      • 1 Minute Box Jumps (20″)
      • 1 Minute Push Press (75/55)
      • 1 Minute Calorie Row
      • 1 Minute Rest
  • Mobility
    • Hamstring flossing
    • Standing calf stretch