Monday Dec 3, 2018

Warmup

  • 30 Seconds
    • Active Samson
    • Slow Air Squats
    • Active Spidermans
    • Cossack Squats
    • Push-up to Down Dog
    • Banded Air Squats (Band Above Knee)
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Overhead Squats
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Squat hold
  • Movement review
  • Macho Man Complex
    • Build to Heavy Complex:
      • 3 Power Cleans
      • 3 Front Squats
      • 3 Push Jerks
  • Rehearsal
    • 1 Round
      • 3 Power Cleans
      • 3 Front Squats
      • 3 Push Jerks
      • 3 Toes to Bar
  • WOD “Randy Savage”
    • AMRAP 12:
      • 3 Rounds of Macho Man (135/95)
      • 15 Toes to Bar
    • Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
  • Mobility
    • Banded front rack
    • Couch stretch