Tuesday April 30, 2019

Tuesday April 30, 2019

  • Warmup
    • Warmup Run
      • 200 Meter Easy Jog
      • 30 Seconds
      • Plate Hops
      • Air Squats
      • Plate Ground to Overhead
      • Active Samsons
      • Plate Counterbalance Squats (Press Away From Body During Squat)
      • Deep Side Lunges
      • *Warmup completed with 15/10 plate
    • Modified Barbell Warm Up
      • 10 Back Rack Elbow Rotations
      • 5 Pausing Back Squats
      • 10 Front Rack Elbow Rotations
      • 5 Pausing Front Squats
  • Mobility
    • Partner 1: Banded Ankle Distraction (45 Seconds Each Side)
    • Partner 2: Drop Ankle Stretch off Plate (45 Seconds Each Side)
  • Movement review
  • Front Squat
    • Build to Heavy Single
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 2 Front Squats
  • WOD “Front Runner”
    • For Time:
      • 200 Meter Run, 2 Front Squats
      • 200 Meter Run, 4 Front Squats
      • 200 Meter Run, 6 Front Squats
      • 200 Meter Run, 8 Front Squats
      • 200 Meter Run, 10 Front Squats
    • Barbell: 165/110
  • Mobility
    • Standing calf stretch
    • Banded front rack