Wednesday Aug 8, 2018

Warmup

  • :30 Seconds
    • Easy Row
    • Barbell Good Mornings
    • Medium Row
    • Barbell Elbow Rotations
    • Faster Row
    • Stiff Legged Deadlifts
    • Active Spidermans
    • Pausing Back Squats
    • Active Samson
    • Strict Press & Reach
    • Push-up to Down Dog
    • Pausing Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Thrusters
      • 5 Pull-ups
      • 5 Burpees
      • 5 Calorie Row
  • WOD “Fire Alarm”
    • For Time:
      • 3 Rounds Bergeron Beep Test
      • 50/35 Calorie Row
      • 3 Rounds Bergeron Beep Test
      • 50/35 Calorie Row
      • 3 Rounds Bergeron Beep Test

 

    • 1 Round of Bergeron Beep Test:
      • 7 Thrusters (75/55)
      • 7 Pull-ups
      • 7 Burpees
  • Mobility
    • Couch stretch
    • Banded bully stretch