Thursday March 8, 2018

 

  • Warmup
    • Line Drills
      • Quad Stretch
      • Knee to Chest
      • Straight Leg Kicks
      • Cradle Stretch
      • Walking Samson
      • Walkouts
      • Toe Walk
      • Heel Walk
      • Air Squats
      • Side Shuffle
      • High Knees
      • Butt Kickers
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Wrist stretch
    • Pigeon pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 50 Meter Run
      • 6 goblet Squats (Lighter Weight)
      • 3 Burpee Box Jump Overs
      • Build to Workout Weight
    • 1 Round
      • 50 Meter Run
      • 3 goblet Squats (Workout Weight)
      • 3 Burpee Box Jump Overs
  • WOD “Cool Runnings” Team’s of two (partners run together and split all other reps evenly)
    • For Time:
      • 400 Meter Run
      • 22 goblet Squats (70/55)
      • 22 Burpee Box Jumps (24/20)
      • 400 Meter Run
      • 16 goblet Squats (70/55)
      • 16 Burpee Box Jumps (24/20)
      • 400 Meter Run
      • 10 goblet Squats (70/55)
      • 10 Burpee Box Jumps (24/20)
      • 400 Meter Run