Tuesday Dec 18, 2018

Warmup

  • 30 Seconds
    • Active Spidermans
    • Plate Ground to Overhead
    • Active Samson
    • Plate Squats (Pressing Away)
    • Push-up to Down Dog
    • Plate Overhead Reverse Lunges
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Wrist stretch
    • Front rack stretch
  • Movement review
  • Push Jerk
    • Build to Heavy 5-4-3-2-1
  • Rehearsal
    • 2 Rounds
      • 3 Deadlifts
      • 3 Hang Power Cleans
      • 3 Push Jerks
  • WOD “Down Time”
    • AMRAP 7:
      • 3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)
      • 6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)
      • 9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)
    • Climb by 3 Reps Until the Finish
  • Mobility
    • Hamstring flossing
    • Couch stretch