Monday Nov 19, 2018

Warmup

  • :30 Seconds
    • Push-up to Down Dog
    • Active Samson
    • PVC Pass Throughs
    • Easy Single Unders
    • Active Spidermans
    • PVC Pass Throughs
    • Higher Single Unders
    • Slow Air Squat
    • PVC Pass Throughs
  • Modified Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Deadlifts
  • Mobility
    • Child’s pose on box
    • Box supported ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round (With Opening Weight)
      • 10 Double Unders
      • 3 Power Snatches
      • 3 Burpee Box Jump Overs
  • WOD “Triple Double”
    • AMRAP 5:
    • Buy-In: 100 Double Unders 
    • Immediately Into…
      • 12 Power Snatches (75/55)
      • 4 Burpee Box Jump Overs (24/20)
      • Rest 5 Minutes
    • AMRAP 5:
    • Buy-In: 100 Double Unders
    • Immediately Into…
      • 8 Power Snatches (95/65)
      • 4 Burpee Box Jump Overs (24/20)
      • Rest 5 Minutes
    • AMRAP 5:
    • Buy-In: 100 Double Unders
    • Immediately Into…
      • 4 Power Snatches (115/80)
      • 4 Burpee Box Jump Overs (24/20)
  • Mobility
    • Banded hip in extension
    • Banded straight arm in external rotation