Friday Nov 23, 2018

Warmup

  • :30 Seconds
    • Easy Shuttle Run
    • Walking Quad Stretch
    • Walking Knee to Chest
    • Moderate Shuttle Runs
    • Walking Samson  
    • Shuttle Straight Legged Bear Crawl
    • Faster Shuttle Runs
    • Shuttle Crab Walk
    • Walking Spidermans  
  • Modified Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Deadlifts
  • Mobility
    • Pvc passthrough
    • Pvc overhead squat
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Overhead Squats
      • 5 Pull-ups
      • 5 Push-ups
      • 5 Air Squats
    • 1 Round
      • 100 Meter Run
      • 3 Overhead Squats
      • 3 Pull-ups
      • 3 Push-ups
      • 3 Air Squats
  • WOD “Cover Girl”
    • AMRAP 18:
    • 5 Round Buy-In:
      • 200 Meter Run
      • 10 Overhead Squats (95/65)
    • In Time Remaining:
    • Max Rounds “Cindy”
      • 5 pull-up
      • 10 push-up
      • 15 air squat
  • Mobility
    • Static prone scorpion hold
    • Banded hip in extension