Monday Dec 31, 2018

Warmup

  • :30 Seconds
    • Easy Jog Around Boxes
    • Quad Stretch
    • Knee to Chest
    • Straight Leg Kicks
    • Moderate Jog Around Boxes
    • Side Lunge
    • Walking Samson
    • Walking Spiderman
    • Faster Jog Around Boxes
    • Push-up to Down Dog
    • Air Squats
    • Side Shuffles (:15 Seconds In/Out)
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Couch stretch
    • Wrist stretch on box
    • Child’s pose on box
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Box Jump Overs
      • 3 Power Cleans
      • 3 Chest to Bar Pull-ups
      • 3 Front Squats
      • 3 Lateral Barbell Burpees
      • 3 Push Jerks
  • WOD “Belly Flop”
    • 21-15-9:
      • Box Jump Overs (24/20)
      • Power Cleans (115/80)
      • Chest to Bar Pull-ups
      • Front Squats (115/80)
      • Lateral Barbell Burpees
      • Push Jerks (115/80)
  • Mobility
    • Keg stretch
    • Banded front rack position