Monday Nov 12, 2018

Warmup

  • :30 Seconds
    • Easy Row  
    • Active Samson + Air Squat
    • Moderate Row
    • Active Spidermans
    • Faster Row
    • Push-up to Down Dog
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Wrist stretch
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 7 Calorie Row
      • 7 Thrusters
    • 1 Round
      • 5 Calorie Row
      • 5 Thrusters
  • WOD “Blitzen”
    • 5 Rounds:
      • 20/15 Calorie Row
      • 10 Thrusters (115/80)
  • Mobility
    • Banded hip in extension
    • Hanging lat stretch