Wednesday Aug 29, 2018

Warmup

  • :30 Seconds
    • Easy Bike
    • Push-up to Down Dog
    • Moderate Bike
    • Active Spidermans
    • Faster Bike
    • Active Samson
  • Barbell Warm Up
    • 5 Good Morning
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Banded pass through
    • Banded pull aparts
    • Banded good morning
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Deadlifts
      • 4 Pull-ups
      • 3 Calorie Bike
      • 2 Pull-ups
  • WOD “Half Bad”
    • AMRAP 18:
      • 30 Deadlifts (135/95)
      • 15 Pull-Ups
      • 20/15 Calorie Assault Bike
      • 15 Pull-Ups
  • Mobility
    • Couch stretch
    • Banded straight arm in external rotation
    • Child’s pose