Wednesday June 13, 2018

 

  • Warmup
    • Line Drills
      • 200 Meter Run
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Walking Samson
      • Walking Spidermans
      • Walkouts
      • Toe Walk
      • Heel Walk
      • Side Shuffle
      • High Knees
      • Butt Kickers
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 7 Double Unders
      • 5 Toes to Bar
      • 3 Power Cleans
      • Build to second weight
    • 1 Round
      • 7 Double Unders
      • 5 Toes to Bar
      • 3 Power Cleans
  • WOD “Mani-Pedi”
    • On the 2:00 x 7 Sets:
      • 36 Double Unders
      • 9 Toes to Bar
      • 3 Power Cleans
  • Mobility
    • Standing calf stretch
    • Banded hamstring flossing