Wednesday April 10, 2019

Wednesday April 10, 2019

  • Warmup
    • 30 Seconds
      • Easy Single Unders
      • Active Samson
      • Barbell Bent Over Rows
      • Higher Single Unders
      • Pausing Air Squats
      • Barbell Standing High Pulls (No Hips, Just Elbows High)
      • Faster Single Unders
      • Push-up to Down Dog
      • Barbell Front Squats
      • Banded Glute Activation  
    • 2 Rounds:
      • 20 Seconds Squats
      • 20 Seconds Glute Bridges
      • 10 Seconds Lateral Steps Right
      • 10 Seconds Lateral Steps Left
  • Mobility
    • Barbell Calf Smash
  • Movement review
  • Front Squat
    • Build to heavy set of 3
  • Rehearsal
    • 1 Round
      • 3 Front Squats
      • 6 Chest to Bar Pull-ups
      • 9 Double Unders
  • WOD “Heartbreak Kid”
    • 3 Rounds:
      • 10 Front Squats (185/135)
      • 20 Chest to Bar Pull-ups
      • 50 Double Unders
  • Mobility
    • Standing calf stretch
    • Banded shoulder in internal rotation