Wednesday June 5, 2019

Wednesday June 5, 2019

  • Warmup
    • 3 Rounds:
      • 30 Seconds Each
      • Single Unders
      • Active Samson + Air Squats
      • Straight Leg Inchworms
    • Barbell Warm Up
      • 5 Back Rack Lunges (Each)
      • 5 Pausing Back Squats
      • 10 Elbow Rotations
      • 5 Front Rack Reverse Lunges (Each)
      • 5 Pausing Front Squats
  • Mobility
    • Child’s pose on box
    • Pigeon pose on box
  • Movement review
  • Rehearsal
    • 1 Round
      • 12 Double Unders
      • 6 Front Squats
      • 3 Burpee Box Jump Overs
      • *Performed With Opening Weight *
  • WOD “Slap Happy”
    • AMRAP 5:
      • Buy In: 100 Double Unders
      • 12 Front Squats (95/65)
      • 4 Burpee Box Jump Overs (24/20)
      • Rest 5 Minutes
    • AMRAP 5:
      • Buy In: 100 Double Unders
      • 8 Front Squats (115/80)
      • 4 Burpee Box Jump Overs (24/20)
      • Rest 5 Minutes
    • AMRAP 5:
      • Buy In: 100 Double Unders
      • 4 Front Squats (135/95)
      • 4 Burpee Box Jump Overs (24/20)
  • Mobility
    • Achilles mash on pvc roller
    • Banded hip in extension