Wednesday Dec 19, 2018

Warmup

  • 1 Minute
    • Easy Bike
    • Active Spidermans
  • 45 Seconds
    • Medium Bike
    • Active Samson
  • 30 Seconds
    • Faster Bike
    • Air Squats
  • Dumbbell Warm Up Performed With Light Dumbbells:
    • 5 Romanian Deadlifts
    • 5 Hang Power Cleans
    • 5 Strict Press
    • 5 Front Squats
    • 5 Step Back Lunges (Each Leg)
  • Mobility
    • Pigeon pose on box
    • Dumbbell squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 4 Burpee Box Jump Overs
      • 5 Dumbbell Front Squats
      • 6 Calorie Assault Bike
  • WOD “Rugrats”
    • On the 4:00 x 5 Rounds:
      • 9 Burpee Box Jump Overs (24/20)
      • 15 Dumbbell Front Squats (50’s/35’s)
      • 15/12 Calorie Assault Bike
    • Score is Slowest Round
  • Mobility
    • Banded hip in extension
    • Banded front rack stretch