Wednesday Jan 30, 2019

Wednesday Jan 30, 2019

  • Warmup
    • 40 Seconds : 20 Seconds
      • Active Samson : Medicine Ball Deadlifts
      • Active Spidermans : Squats to Medicine Ball
      • Push-up to Down Dog : Medicine Ball Ground to Overhead
      • Air Squats : Medicine Ball Slams
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Chest stretch
    • Down dog
    • Medicine ball squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Wall Balls
      • 5 Deadlifts (Opening Weight)
      • 4 Lateral Barbell Burpees
  • WOD “Frank the Tank”
    • AMRAP 5:
      • Buy-In: 50 Wall Balls
      • 12 Deadlifts (185/135)
      • 12 Lateral Barbell Burpees
      • Rest 5 Minutes
    • AMRAP 5:
      • Buy-In: 35 Wall Balls
      • 9 Deadlifts (225/155)
      • 9 Lateral Barbell Burpees
      • Rest 5 Minutes
    • AMRAP 5:
      • Buy-In: 20 Wall Balls
      • 6 Deadlifts (275/185)
      • 6 Lateral Barbell Burpees
  • Mobility
    • Banded hamstring flossing
    • Banded hip in extension