Monday Nov 5, 2018

Warmup

  • :30 Seconds
    • Farmers Carry (Right Arm)
    • Jumping Jacks
    • Farmers Carry (Left Arm)
    • Push-up to Down Dog
    • Farmers Carry (Both Arms)
    • Active Spidermans
    • Light Jog
    • Active Samson
    • Moderate Jog
    • Slow Air Squats
  • Dumbbell Warm Up
    • 3 Stiff Legged Deadlifts
    • 3 Hang Power Cleans
    • 3 Front Squats
    • 3 Strict Press
    • 3 Hang Reverse Lunges
  • Mobility
    • Dumbbell ankle stretch
    • Squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Double Unders
      • 2 Dumbbell Power Cleans
      • 5 Double Unders
      • 2 Dumbbell Hang Squat Cleans
      • 5 Double Unders
      • 2 Dumbbell Push Presses
      • 5 Double Unders
      • 2 Dumbbell Reverse Lunges
      • 5 Double Unders
      • 2 Dumbbell Thrusters
  • WOD “Hands Down”
    • AMRAP 18:
      • 30 Double Unders
      • 10 Dumbbell Power Cleans
      • 30 Double Unders
      • 10 Dumbbell Hang Squat Cleans
      • 30 Double Unders
      • 10 Dumbbell Push Presses
      • 30 Double Unders
      • 10 Dumbbell Reverse Lunges
      • 30 Double Unders
      • 10 Dumbbell Thrusters
    • Dumbbells: (50’s/35’s)
  • Mobility
    • Kettlebell ankle stretch
    • Banded straight arm in external rotation