Monday September 10, 2018

Warmup

  • :30 Seconds
    • Easy Row
    • Active Spidermans
    • Moderate Row
    • Active Samson
    • Faster Row
    • Push-up to Down Dog
  • 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
    • Dumbbell squat hold
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Alternating Dumbbell Snatches
      • 5 Wall Balls
      • 4 Calorie Row
      • 3 Burpee Box Jumps
    • 1 Round
      • 6 Alternating Dumbbell Snatches
      • 5 Wall Balls
      • 4 Calorie Row
      • 3 Burpee Box Jumps
  • WOD “Lace Up”
    • AMRAP 13:
      • 60 Dumbbell Snatches (50/35)
      • 50 Wallballs (20/14)
      • 40/30 Calorie Row
      • 30 Burpee Box Jumps (24/20)
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch