Thursday Oct 18, 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
  • Movement review
  • WOD 1 “Better Half”
    • On the 1:30 x 7:
      • 7 Dumbbell Strict Presses
      • 7-6-5-4-3-2-1 Deadlifts
    • *Same weight across on dumbbell strict presses. Build to heavy single deadlift.
  • WOD 2
    • Run 1600m
  • Mobility
    • Hamstring flossing
    • Banded ankle distraction
    • Banded straight arm in external & internal rotation