Tuesday Nov 27, 2018

Warmup

  • 1 Minute
    • Easy Bike
    • Easy Jog Around the Bikes
    • Walking Spiderman Stretch
  • 45 Seconds
    • Moderate Bike
    • Moderate Jog Around the Bikes
    • Walking Samson Stretch
  • 30 Seconds
    • Faster Bike
    • Faster Jog Around the Bikes
    • Bear Crawl Around the Bikes
  • Modified Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Deadlifts
  • Mobility
    • Wrist stretch
    • Chest stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Bike
      • 4 Lateral Barbell Burpees
      • 3 Power Snatches
    • Build to Workout Weight
    • 1 Round
      • 3 Calorie Bike
      • 3 Lateral Barbell Burpees
      • 3 Power Snatches
  • WOD “Rush Hour”
    • On the 4:00 x 5 Rounds:
      • 15/12 Calorie Assault Bike
      • 12 Lateral Barbell Burpees
      • 6 Power Snatches (135/95)
    • Score is slowest round
  • Mobility
    • Prone Scorpion static hold
    • Hamstring flossing