Monday Oct 22, 2018

Warmup

  • :30 Seconds
    • Easy Single Unders
    • Active Spidermans
    • Active Samson
    • Push-up to Down Dog
    • 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
    • Child’s pose on box
    • Front rack stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Box Jumps
      • 3 Chest to Bar Pull-ups
      • 3 Kettlebell Swings
      • 3 Front Squats
      • 3 Toes to Bar
      • 3 Push Press
      • 3 Deadlifts
      • 3 Wall Balls
      • 3 Burpees
      • 3 Double Unders
  • WOD “Dirty Thirty”
    • For Time:
      • 30 Box Jumps (24/20)
      • 30 Chest to Bar Pull-ups
      • 30 Kettlebell Swings (55/35)
      • 30 Front Squats (115/80)
      • 30 Toes to Bar
      • 30 Push Press (115/80)
      • 30 Deadlifts (115/80)
      • 30 Wall Balls (20/14)
      • 30 Burpees
      • 30 Double Unders 
  • Mobility
    • Couch stretch
    • Banded straight arm in external rotation