Wednesday Jan 23, 2019

Warmup

  • :30 Seconds
    • Quad Stretch
    • Knee To Chest
    • Banded Pass Throughs
    • Active Samson
    • Active Spidermans
    • Banded Pull Aparts
    • Air Squats
    • Push-up to Down Dog
    • Banded Good Mornings
    • Banded Walks
  • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Squat hold
    • Child’s pose
    • Wrist stretch
  • Movement review
  • Front Squat Complex
    • Build to heavy: 1 Pausing Front Squat + Front Squat
  • Rehearsal
    • 1 Round
      • 5 Chest to Bar Pull-ups
      • 4 Front Squats (165/110)
      • 3 Burpees
  • WOD “Satan’s Whiskers”
    • 3 Rounds:
      • 10 Chest to Bar Pull-ups
      • 10 Front Squats (165/110)
      • 10 Burpees
  • Mobility
    • Static prone scorpion
    • Couch stretch