Friday Oct 5, 2018

Warmup

  • :30 Seconds
    • Quad Stretch
    • PVC Pass Throughs
    • Active Samson  
    • Slow Air Squats
    • Active Spidermans
    • PVC Pass Throughs
    • Push-up to Down Dog
    • Slow PVC Overhead Squats
  • Modified Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Stiff-Legged Deadlifts
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Power Snatches
      • 5 Overhead Squats
    • Build to Workout Weight
    • 1 Round
      • 100 Meter Run
      • 3 Power Snatches
      • 3 Overhead Squats
  • WOD “Overtime”
    • For Time:
      • 200 Meter Run, 21 Power Snatches
      • 200 Meter Run, 21 Overhead Squats
      • 200 Meter Run, 15 Power Snatches
      • 200 Meter Run, 15 Overhead Squats
      • 200 Meter Run, 9 Power Snatches
      • 200 Meter Run, 9 Overhead Squats
    • Barbell: (95/65)
  • Mobility
    • Static prone scorpion
    • Couch stretch