Friday Nov 2, 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
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • Modified Barbell Warm Up
    • 5 Stiff-Legged Deadlifts
    • 5 Hang Power Cleans
    • 5 Front Squats
    • 5 Strict Presses
    • 5 Elbow Rotations
    • 5 Back Squats
    • 5 Good Mornings
  • Mobility
    • Front rack stretch
    • Warrior squat
    • Overhead stretch on wall
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Clean and Jerks
      • 100 Meter Run
    • Build to Workout Weight
    • 1 Round
      • 3 Clean and Jerks
      • 100 Meter Run
  • WOD “Tiger Blood”
    • 3 Rounds:
      • 10 Clean and Jerks (135/95)
      • 400 Meter Run
  • Mobility
    • Banded ankle distraction
    • Couch stretch