Friday Oct 12, 2018

Warmup

  • :30 Seconds
    • PVC Strict Press and Reach
    • Active Samson
    • Lateral Jumps over PVC
    • Active Spidermans
    • Slow PVC Overhead 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 Deadlifts
  • Mobility
    • Pvc passthrough
    • Front rack stretch
    • Wrist stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Power Snatches
      • 3 Overhead Squats
      • 3 Power Clean and Jerks
      • 10 Double Unders or Single Unders
      • Build to Workout Weight
    • 1 Round
      • 1 Power Snatch
      • 2 Overhead Squats
      • 3 Power Clean and Jerks
      • 10 Double Unders or Single Unders
  • WOD “Twist and Shout”
    • AMRAP 14:
      • 1 Power Snatch (135/95)
      • 2 Overhead Squats (135/95)
      • 3 Power Clean and Jerks (135/95)
      • 40 Double Unders 
  • Mobility
    • Standing calf stretch
    • Couch stretch