Wednesday June 6, 2018

 

  • Warmup
    • :30 Seconds
      • Jumping Jacks
      • Quad Stretch
      • Active Samson
      • Knuckle Drags
      • Active Spidermans
      • Air Squats
      • Footwork Warm-up
      • Using Low Hurdles or Cones
      • Lateral Shuffle
      • Forward and Back Shuffle
      • Two Feet In Lateral (Both Directions)
      • Two Feet In Front Facing
      • Two Feet Hops Front Facing
      • Single Leg Hops Front Facing (Both Legs)
      • Bear Crawl
    • 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
      • 5 Front Squats
  • Mobility
    • Overhead stretch on wall
    • Pvc passthrough
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Power Snatches
      • 10 Double Unders
      • 5 Wall Balls
      • 10 Double Unders
  • WOD“Double Decker”
    • AMRAP 15:
      • 15 Power Snatches (75/55)
      • 30 Double Unders
      • 15 Wallballs (20/14)
      • 30 Double Unders
  • Mobility
    • Standing calf stretch
    • Couch stretch