Friday Oct 26, 2018

Friday Oct 26, 2018

  • Warmup
    • :30 Seconds
      • Easy Bike
      • Active Samson
      • Moderate Bike
      • Active Spidermans
      • Faster Bike
      • Push-up to Down Dog
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
  • Movement review
  • Front Pause Squat
    • Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom.
  • Rehearsal
    • 1 Round
      • 3 Thrusters
      • 3 Toes to Bar
      • 3 Calorie Bike
  • WOD “Nine Yards”
    • AMRAP 12:
      • 3 Thrusters (95/65)
      • 3 Toes to Bar
      • 3 Calorie Bike
      • 6 Thrusters (95/65)
      • 6 Toes to Bar
      • 6 Calorie Bike
      • 9 Thrusters (95/65)
      • 9 Toes to Bar
      • 9 Calorie Bike
    • Up by (3’s) until finish.
    • Competition athletes alternate WOD 
    • 3 rounds NOT for time (choose a load that will allow you to move UNBROKEN start to finish at a steady L2 pace. KEEP IT CHILL, crack a joke with the person beside you, grab water in between movements or take a quick walk outside and back if needed during this one. We want to get warm, get the blood flowing, and flush some of that lactic acid out of your system by maintaining a consistent pace at lower intensity. This is a smart way to prep for competition day tomorrow!)
      • 30/20 cal bike
      • 20 russian kettlebell swing 55/35
      • 10 goblet squat 55/35
  • Mobility
    • Hanging lat stretch
    • Saddle stretch- use dball to support back