Tuesday Nov 6, 2018

Warmup

  • Line Drills
    • 200 Meter Run
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Knuckle Drags
    • Side Lunge
    • Cradle Stretch
    • Walking Samson  
    • Walking Spidermans
    • Walkouts
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • :30 Seconds
    • Easy Bike
    • Hollow Hold  
    • Moderate Bike
    • Arch Hold
  • Mobility
    • Couch stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 2 Chest to Bar Pull-ups (Or Pull-ups)
      • 2 Toes to Bar
      • 2 Pull-ups
      • 2 Calorie Bike
  • WOD “Bar Keeper”
    • AMRAP 5
      • Buy-In: 400 Meter Run
      • Followed By…
      • 21 Chest to Bar Pull-ups
      • 21/15 Calorie Assault Bike
      • Rest 5 Minutes
    • AMRAP 5:
      • Buy-In: 400 Meter Run
      • Followed By…
      • 15 Toes to Bar
      • 15/10 Calorie Assault Bike
      • Rest 5 Minutes
    • AMRAP 5:
      • Buy-In: 400 Meter Run
      • Followed By…
      • 9 Pull-ups
      • 9/6 Calorie Assault Bike
  • Mobility
    • Couch stretch
    • Hanging lat stretch