Thursday Nov 8, 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
    • Wrist stretch
    • Wall supported ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 50 Meter Run
      • 5 Power Cleans
      • 50 Meter Run
    • Build to Workout Weight
    • 1 Round
      • 50 Meter Run
      • 5 Power Cleans
      • 50 Meter Run
  • WOD “Knuckle Sandwich”
    • For Time:
      • 800 Meter Run
      • 30 Power Cleans (185/135)
      • 800 Meter Run
  • Mobility
    • Couch stretch
    • Banded front rack position