Friday September 21, 2018

 

Warmup

  • :30 Seconds
    • Quad Stretch
    • Active Samson
    • Wrist Stretch*
    • Active Spidermans
    • Side Lunges
    • Front Rack Stretch*
    • Push-up to Down Dog
    • Air Squats
    • Child’s Pose*
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Movement Review
  • Rehearsal
    • 1 Round
      • 9 Chest to Bar Pull-ups
      • 9 Barbell-Facing Burpees
      • 9 Thrusters (Opening Weight)
    • *3 Reps Per Teammate*
  • WOD “Chain Gang”
    • Teams of 3
      • AMRAP 25:
      • 40 Chest to Bar Pull-ups
      • 50 Barbell-Facing Burpees
      • 60 Thrusters
    • Round 1: 75/55
    • Round 2: 95/65
    • Round 3: 115/80
    • Round 4: 135/95
    • Round 5: 155/105 (AMRAP in time remaining)
  • Mobility
    • Banded bully stretch
    • Banded straight arm in external rotation
    • Statice prone scorpion hold