Wednesday April 24, 2019

Wednesday April 24, 2019

  • Warmup
    • Stretch – Squat – Barbell
      • 1 Minute Active Spidermans
      • 45 Seconds Air Squats
      • 30 Seconds Stiff Legged Deadlifts
      • 1 Minute Push-up to Down Dog
      • 45 Seconds Straight Leg Reach to Air Squat
      • 30 Seconds Elbow Rotations
      • 1 Minute Straight Legged Inchworms
      • 45 Seconds Jumping Air Squats
      • 30 Seconds Hang Power Cleans
  • Mobility
    • Front rack stretch
    • Chest stretch
    • Wrist stretch
  • Movement review
  • Rehearsal
    • 2 Rounds
      • 2 Power Cleans
      • 4 Push-ups
      • 6 Air Squats
  • WOD “The Chief”
    • 5 Rounds:
    • AMRAP 3:
      • 3 Power Cleans (135/95)
      • 6 Push-ups
      • 9 Air Squats
    • Rest 1 Minute Between Rounds
  • Mobility
    • Banded bully stretch
    • Banded hamstring flossing