Tuesday March 27, 2018

 

  • Warmup
    • :45 Seconds
      • Easy Row
      • Active Spidermans
    • :30 Seconds
      • Medium Row
      • Push-up to Down Dog
    • :15 Seconds
      • Fast Row
      • Air Squats
    • Barbell Warmup
      • 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
    • Pause Front Squat
      • Build to a Heavy Single
  • Rehearsal
    • 1 Round
      • 100 Meter Row
      • 5 Thrusters
  • WOD  “Engine Room”
    • 5 Rounds, Every 3 Minutes:
      • 300/250 Meter Row
      • 9 Thrusters (95/65)
  • Mobility
    • Couch stretch
    • Banded front rack mobility