Thursday September 27, 2018

Warmup

  • :30 Seconds
    • Easy Bike
    • Active Samson + Air Squats
    • Medium Bike
    • Active Spidermans
    • Faster Bike
    • Push-up to Down Dog
  • Barbell Warmup
    • 5 Good Mornings
    • 
5 Back Squats

    • 5 Elbow Rotations

    • 5 Strict Presses
    • 
5 Stiff-Legged Deadlifts
    • 
5 Front Squats
  • Mobility
    • PVC Pass Throughs – 1 Minute
    • Front Rack Stretch – :45 Seconds
    • Wrist Stretch – :30 Seconds
  • Movement review
    • Strict Press
      • heavy set of 1
    • Push Press
      • Heavy set of 3
    • Push Jerk
      • heavy set of 5
  • Rehearsal
    • 1 Round
      • 5 Calorie Bike
      • 5 Wallballs
  • WOD ”Nonstop”
    • AMRAP 8:
      • 7/5 Calorie Assault Bike
      • 10 Wallballs (20/14)
  • Mobility
    • Banded hamstring flossing
    • Couch stretch