Monday September 17, 2018

Warmup

  • Line Drills
    • 200 Meter Run
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Knuckle Drags
    • Side Lunge
    • Cradle Stretch
    • Walking Samson  
    • Walking Spidermans
    • Walkouts
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Pvc hinge
    • Pvc passthrough
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Deadlifts
      • 3 Strict Handstand Push-ups or Dumbbell Strict Press
    • Build to Workout Weights on Deadlifts (and/or Dumbbells)
    • 1 Round
      • 100 Meter Run
      • 5 Deadlifts
      • 3 Strict Handstand Push-ups or Dumbbell Strict Press
  • WOD “Jacked and Diane”
    • For Time:
      • 200 Meter Run
      • 21 Deadlifts (225/155)
      • 200 Meter Run
      • 18 Strict Handstand Push-ups
      • 200 Meter Run
      • 15 Deadlifts (225/155)
      • 200 Meter Run
      • 12 Strict Handstand Push-ups
      • 200 Meter Run
      • 9 Deadlifts (225/155)
      • 200 Meter Run
      • 6 Strict Handstand Push-ups
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch