Tuesday Feb 13, 2018

 

  • Warmup
    • :30 Seconds
    • Easy Bike
    • Bodyweight Good Mornings
    • :20 Seconds
    • Medium Bike
    • Active Spidermans
    • :15 Seconds
    • Fast Bike
    • Air Squats
    • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Wrist stretch
    • Box supported ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • Performed with 1st weight
      • 4 Box Jump Overs
      • 4 Calorie Bike
      • 4 Power Cleans
  • WOD “Come Clean”
    • AMRAP 3: 
      • 24 Box Jump Overs (24/20)
      • 18/12 Calorie Bike
      • Max Power Cleans (115/80)
      • rest 3 minutes
    • AMRAP 3: 
      • 21 Box Jump Overs (24/20)
      • 15/10 Calorie Bike
      • Max Power Cleans (135/95)
      • rest 3 minutes
    • AMRAP 3: 
      • 18 Box Jump Overs (24/20)
      • 12/9 Calorie Bike
      • Max Power Cleans (155/105)
      • rest 3 minutes
    • AMRAP 3: 
      • 15 Box Jump Overs (24/20)
      • 10/7 Calorie Bike
      • Max Power Cleans (185/135)
  • Mobility
    • Banded hip in extension
    • Banded front rack