Monday July 23, 2018

Warmup

  • :30 Seconds
  • Knuckle Drags
  • Push-up to Down Dog
  • Front Rack Stretch
  • Side Lunge
  • Active Spidermans
  • Squat Hold
  • Active Samson
  • Air Squats
  • Chest Stretch
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Movement review
  • Rehearsal
    • 1 Round Performed with Opening Bench Press Weight:
      • 5 Deadlifts
      • 5 Hang Squat Cleans
      • 5 Bench Press
      • 5 Reps Per Person
  • WOD “Last Call” Teams of 3
    • AMRAP 7:
      • 50 Bench Press (135/95)
      • 50 Bench Press (155/105)
      • AMRAP Bench Press (185/135)
      • rest 3 minutes
    • AMRAP 7:
      • 50 Hang Squat Cleans (115/80)
      • 50 Hang Squat Cleans (135/95)
      • AMRAP Hang Squat Cleans (155/105)
      • rest 3 minutes
    • AMRAP 7:
      • 50 Deadlifts (185/135)
      • 50 Deadlifts (225/155)
      • AMRAP Deadlifts (275/185)
  • Mobility
    • Couch stretch