Monday June 18, 2018

 

  • Warmup
    • :30 Seconds
      • Knuckle Drags
      • Active Spidermans
      • Active Samson
      • Push-up to Down Dog
      • Air Squats
    • Banded Walks
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Ankle stretch
  • Movement review
    • Squat Clean Thruster
      • Build to a Heavy Single
  • Rehearsal
    • 1 Round
      • 4 Burpees
      • 3 Power Cleans
      • 2 Hang Squat Cleans
      • 1 Thruster
  • WOD “Chalant”
    • For Time:
      • 21 Lateral Barbell Burpees
      • 21 Power Cleans (135/95)
      • 15 Lateral Barbell Burpees
      • 15 Hang Squat Cleans (135/95)
      • 9 Lateral Barbell Burpees
      • 9 Thrusters (135/95)
  • Mobility
    • Banded hip in extension