Monday September 3, 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
    • Front rack stretch
    • Wrist stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 3 Pull-ups, 6 Push-ups, 9 Air Squats
      • 3 Clean and Jerks
  • WOD “Powder Keg”
    • AMRAP 5:
      • 600 Meter Run
      • 1 Round of Cindy
      • Max Clean and Jerks (135/95)
      • Rest 5 Minutes
    • AMRAP 5:
      • 400 Meter Run
      • 2 Rounds of Cindy
      • Max Clean and Jerks (155/105)
      • Rest 5 Minutes
    • AMRAP 5:
      • 200 Meter Run
      • 3 Rounds of Cindy
      • Max Clean and Jerks (185/135)
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch