Thursday Nov 22, 2018

Warmup

  • :20 Seconds
    • Hops in Place
    • Quad Stretch
    • Knee to Chest
    • Lateral Hops Over Bar
    • Side Lunges
    • Bodyweight Good Morning
    • Forward and Back Hops Over Bar
    • Active Samson
    • Active Spidermans
    • Tall Hops in Place
    • Push-up to Down Dog
    • Air Squats
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Couch stretch
    • front rack stretch
  • Movement review
  • Pausing Power Clean
    • Build to Heavy Double. 2 Second Pause at the Knee.
  • Rehearsal
  • WOD “20 For 7”
    • AMRAP 7:
      • 20 Double Unders, 1 Power Clean (155/105)
      • 20 Double Unders, 2 Power Cleans (155/105)
      • 20 Double Unders, 3 Power Cleans (155/105)
      • Up by (1) Power Clean Until Finish
  • Mobility
    • Banded front rack position
    • Banded bully stretch