Wednesday Feb 13, 2019

Wednesday Feb 13, 2019

  • Warmup
    • 30 Seconds
      • Lateral Hops Over Rope
      • Slow Air Squats
      • Easy Single Unders
      • Deep Side Lunges
      • Higher Single Unders
      • Active Spidermans
    • Double Dumbbell Warm Up (With Light Set)
      • 5 Dumbbell Deadlifts
      • 5 Hang Power Cleans
      • 5 Front Squats
      • 5 Strict Press
      • 5 Bent Over Rows
  • Mobility
    • Banded walks
    • Dumbbell ankle stretch
  • Movement review
  • Tempo Pausing Back Squat
    • 5 Sets of 2
      • 7 Seconds Down. 3 Second Pause.
  • Rehearsal
    • 2 Rounds
      • 3 Dumbbell Front Squats
      • 10 Double Unders
    • *Using workout weight
  • WOD “After Party”
    • 1-2-3-4-5-6-7-8-9-10:
      • Dumbbell Front Squats (50’s/35’s)
      • After Each Round: 30 Double Unders
  • Mobility
    • Banded straight arm in external rotation
    • Standing calf stretch