Thursday September 6, 2018

Warmup

  • :30 Seconds
    • Jumping Jacks
    • Active Spidermans
    • Front Rack Stretch*
    • Easy Single Unders
    • Active Samson
    • Squat Hold*
    • Quick Single Unders
    • Air Squats
    • Push-up to Down Dog
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Movement review
    • Front Squat
      • 3 Sets of 5
  • Rehearsal
    • 1 Round
      • 10 Double Unders or Single Unders
      • 5 Sit-ups
      • 100 Meter Run
  • WOD “Annie’s on the Run”
    • For Time:
      • 100 Double Unders, 50 Sit-ups, 200 Meter Run
      • 80 Double Unders, 40 Sit-ups, 200 Meter Run
      • 60 Double Unders, 30 Sit-ups, 200 Meter Run
      • 40 Double Unders, 20 Sit-ups, 200 Meter Run
      • 20 Double Unders, 10 Sit-ups, 200 Meter Run
  • Mobility
    • Standing calf stretch
    • Couch stretch