Monday Oct 1, 2018

Warmup

  • :30 Seconds
    • Easy Row or Bike
    • Active Spidermans
    • Moderate Row or Bike
    • Active Samson
    • Faster Row or Bike
    • Slow Air Squats
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Front Rack Stretch – :30 Seconds
    • Wrist Stretch – :30 Seconds
    • Ankle Stretch – :30 Seconds Each Leg
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Front Squats Each
      • 3 Calorie Row Each
      • 3 Back Squats Each
      • 3 Calorie Bike Each
    • *Squats performed at opening front squat weight.*
  • WOD “Last Legs”
    • Teams of 3:
      • 0:00 – 5:00 – Max Front Squats
      • 5:00 – 10:00 – Max Calorie Row
      • 10:00 – 13:00 – Rest
      • 13:00 – 18:00 – Max Back Squats
      • 18:00 – 23:00 – Max Calorie Bike
    • Squat Loads Increase Every 30 Reps:
    • Front Squats
      • 0-30 Reps (115/80)
      • 31-60 Reps (135/95)
      • 61-AMRAP (155/105)
    • Back Squats
      • 0-30 Reps (155/105)
      • 31-60 (185/135)
      • 61-AMRAP (225/155)
  • Mobility
    • Couch stretch
    • Banded hip in extension