Tuesday Oct 23, 2018

Warmup

  • :30 Seconds
    • Easy Bike
    • Active Samson
    • Moderate Bike
    • Active Spiderman
    • Faster Bike
    • Push-up to Down Dog
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
  • Movement review
    • Power Clean
      • Build to Heavy Touch and Go 5-Rep
  • Rehearsal
    • 1 Round
      • 3 Calorie Bike
      • 3 Power Cleans (Opening Round Weight)
  • WOD “Guard Rail”
    • AMRAP 3:
      • 9/6 Calorie Assault Bike
      • 9 Power Cleans (115/80)
      • Rest 3 Minutes
    • AMRAP 3:
      • 9/6 Calorie Assault Bike
      • 7 Power Cleans (135/95)
      • Rest 3 Minutes
    • AMRAP 3:
      • 9/6 Calorie Assault Bike
      • 5 Power Cleans (155/105)
  • Mobility
    • Banded front rack position
    • Banded Hamstring flossing