Tuesday Nov 20, 2018

 

  • Warmup
    • :30 Seconds
      • Easy Bike
      • Push-up to Down Dog
      • Moderate Bike
      • Active Samson + Air Squat at Top
      • Faster Bike
      • Active Spidermans
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Pigeon pose
    • wrist stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Thrusters
      • 5 Chest to Bar Pull-ups
      • 5 Calorie Bike
    • Build to Lighter Weight
    • 1 Round
      • 5 Thrusters
      • 5 Chest to Bar Pull-ups
      • 5 Calorie Bike
  • WOD “Stick Up”
    • AMRAP 20:
      • 10 Thrusters (135/95)
      • 15 Chest to Bar Pull-ups
      • 20/15 Calorie Assault Bike
  • Mobility
    • Couch stretch
    • Childs pose