Tuesday Aug 14, 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
    • Front rack stretch
    • Wrist stretch
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 10 Double Unders
      • 5 Hang Power Cleans
  • WOD “Jump City”
    • For Time:
    • 1 Round:
      • 800 Meter Run
      • 80 Double Unders
      • 21 Hang Power Cleans (135/95)
    • 2 Rounds:
      • 400 Meter Run
      • 40 Double Unders 
      • 15 Hang Power Cleans (135/95)
    • 3 Rounds:
      • 200 Meter Run
      • 20 Double Unders 
      • 9 Hang Power Cleans (135/95)
  • Mobility
    • Banded front rack
    • Standing calf stretch