Wednesday Jan 2, 2019

Warmup

  • 1 Minute
    • Wide PVC Pass Throughs
    • Active Samson
  • 1 Minute
    • PVC Around the Worlds
    • Active Spidermans
  • 1 Minute AMRAP (For Quality)
    • 3 Push-ups
    • 5 Sit-ups
    • 7 PVC Overhead Squats
  • Modified Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Deadlifts
  • Mobility
    • Pvc hinge
    • Narrow pvc passthrough
  • Movement review
  • Overhead Squat
    • Build to heavy set of 5
  • Rehearsal
    • 1 Round
      • 3 Strict Handstand Push-ups
      • 5 Overhead Squats
      • 7 Deadlifts
  • WOD “Dead Arm”
    • AMRAP 12:
      • 5 Strict Handstand Push-ups
      • 10 Overhead Squats (95/65)
      • 15 Deadlifts (95/65)
  • Mobility
    • Hamstring flossing
    • Banded straight arm in external rotation