Tuesday Oct 16, 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
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Box supported ankle stretch
    • Front rack stretch
    • Wrist stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 4 Power Cleans
      • 100 Meter Med Ball Run
      • 4 Burpee Box Jump Overs
      • Build to Workout Weight
    • 1 Round
      • 50 Meter Run
      • 3 Power Cleans
      • 50 Meter Med Ball Run
      • 3 Burpee Box Jump Overs
  • WOD “Inside Out”
    • For Time:
      • 800 Meter Run
      • 21 Power Cleans (155/105)
      • 400 Meter Med Ball Run (50/30)
      • 21 Burpee Box Jump Overs (24/20)
  • Mobility
    • Standing calf stretch
    • Hamstring flossing
    • Banded front rack stretch