Wednesday August 28, 2019

Wednesday August 28, 2019

  • Warmup
    • 30 Seconds 
      • Group Synchro Row @ 24 Strokes Per Minute 
      • Active Spidermans
      • Group Synchro Row @ 26 Strokes Per Minute  
      • Samson + Air Squat
      • Group Synchro Row @ 28 Strokes Per Minute  
      • Active Divebombers
      • Group Synchro Row @ 30 Strokes Per Minute  
      • Slow Air Squats 
    • Dumbbell Warmup 
      • *Each Arm with Light Dumbbell: *
      • 5 Deadlifts 
      • 5 Russian Swings 
      • 5 Hang Power Cleans 
      • 5 Front Squats 
      • 5 Strict Press 
  • Mobility
    • Dumbbell ankle stretch
    • Medicine ball squat hold
  • Movement review
  • Rehearsal
    • 1 Round: 
      • 4 Dumbell Power Snatch 
      • 4 Wallballs 
      • 4 Burpees
      • 4 Calorie Row
  • WOD “Halftime”
    • 30-20-10:
      • Dumbell Power Snatch (50/35)
      • Wallballs (20/14)
    • Directly Into…
    • 10-20-30:
      • Burpees
      • Calorie Row
  • Mobility
    • Banded hamstring flossing
    • Pigeon pose