Monday March 5, 2018

 

  • Warmup
    • :30 Seconds
      • Easy Row
      • Active Spidermans
      • Medium Row
      • Active Samson
      • Faster Row
      • Air Squats
    • Line Drills
      • Quad Stretch
      • Straight Leg Kicks
      • Toe Walks
      • Toe Walks with Arms Overhead
      • Heel Walks
      • Heel Walks with Arms Overhead
      • Walkouts
      • Duck Walk
  • Mobility
    • Child’s pose on medicine ball
    • Squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Calorie Row
      • 3 Wallballs
      • 3 Pull-ups
      • 3 Toes to Bar
      • 3 Chest to Bar Pull-ups
  • WOD “Iron Lunge
    • AMRAP 4:
      • 27/20 Calorie Row
      • 27 Wallballs (20/14)
      • 27 Chest to Bar Pull-ups
      • rest 4 minutes
    • AMRAP 4:
      • 21/15 Calorie Row
      • 21 Wallballs (20/14)
      • 21 Toes to Bar
      • rest 4 minutes
    • AMRAP 4:
      • 15/10 Calorie Row
      • 15 Wallballs (20/14)
      • 15 Pull-ups
  • Mobility
    • Static prone scorpion hold
    • Couch stretch