Tuesday Jan 30, 2018

 

  • Warmup
    • :30 Seconds
    • Easy Bike
    • Walkouts
    • Medium Bike
    • Active Spidermans
    • Faster Bike
    • Push-up to Down Dog
    • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Overhead stretch on wall
  • Movement review
  • Rehearsal
    • 1 Round
      • Performed with Lighter Weight
      • 6 Calorie Bike
      • 4 Toes to Bar
      • 2 Clean and Jerk
    • 1 Round
      • Performed with Workout Weight
      • 6 Calorie Bike
      • 4 Toes to Bar
      • 2 Clean and Jerks
  • WOD  “Handlebars”
    • 4 Rounds:
      • 21/15 Calorie Bike
      • 15 Toes to Bar
      • 7 Power Clean and Jerks (155/105)
  • Mobility
    • Hamstring flossing
    • Banded straight arm in external rotation