Wednesday Aug 22, 2018

  • Warmup
    • :30 Seconds
      • Active Spidermans
      • Active Samson
      • Knuckle Drags
      • Push-up to Down Dog
      • Side Lunges
      • Slow Air Squats
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • Full Complex
  • WOD “Big Clean Complex”
    • 6 Sets of the Following Complex:
      • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
      • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
      • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
  • Mobility
    • Couch stretch
    • Banded bully stretch
    • Static prone scorpion hold