Tuesday March 20, 2018

 

  • Warmup
    • :20 Seconds
      • Jumping Jacks
      • Quad Stretch
      • Knuckle Drags
      • Push-up to Down Dog
      • Active Spidermans
      • Active Samson
      • Air Squats
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Movement review
  • Rehearsal
    • 1 Round
      • 15 Single Unders
      • 10 Abmat Sit-ups
      • 5 Deadlifts (Lighter Weight)
      • Build to workout weight
    • 1 Round
      • 15 Double Unders
      • 10 Abmat SIt-ups
      • 5 Deadlifts (Workout Weight)
  • WOD  “Under Pressure”
    • For Time:
      • 100-80-60-40-20: Double Unders
      • 50-40-30-20-10: AbMat Sit-Ups
      • 25-20-15-10-5: Deadlifts (155/105)
  • Mobility
    • Standing calf stretch
    • Banded hamstring flossing