Monday January 14, 2019

Warmup

  • :30 Seconds
    • Side Lunges
    • Active Spidermans
    • Air Squats
    • Active Samson
    • Slow PVC Front Squats
    • Push-up to Down Dog
    • Slow PVC Thrusters
    • Straight Leg Walkouts
  • Banded Walks
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Couch stretch
    • front rack stretch
    • ankle stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Thrusters
      • 3 Pull-ups
      • 2 Thrusters
      • 2 Pull-ups
      • 1 Thruster
      • 1 Pull-up
  • WOD “Fran”
    • 21-15-9 reps for time of:
      • Thruster 95/65
      • Pull-ups
  • Mobility
    • Banded straight arm in external and internal rotation
    • Couch stretch