Thursday Feb 15, 2018

 

  • Warmup
    • :30 Seconds
    • Easy Bike or Row
    • Push-up to Down Dog
    • Medium Bike or Row
    • Air Squats
    • Fast Bike or Row
    • Active Spidermans
    • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
    • Gymnastics Warmup
    • :15 Second Hollow Hold
    • :15 Second Arch Hold
    • 10 Scap Pull-ups
    • 5 Kip Swing
    • 1-3 Strict Pull-ups
    • 5 Push-ups
    • 3 Pike Push-ups
    • 1 Strict Handstand Push-up or 3 Higher Pike Push-ups
  • Mobility
    • Couch stretch
    • Squat hold
    • Chest stretch
  • Movement review
  • WOD “Onesies” 
    • Athletes Choose 1 From Each Section:
    • Weightlifting
      • 1RM Deadlift
      • 1RM Bench Press
      • 1RM Back Squat
    • Gymnastics

      • Max Strict Pull-ups
      • Max Weighted Pull-ups
      • Max Muscle-ups
      • Max Strict Handstand Push-ups
    • Conditioning

      • 1 Minute Bike Calories
      • 500 Meter Row
  • Mobility
    • Hamstring flossing