Wednesday March 20, 2019

Wednesday March 20, 2019

  • Warmup
    • 30 Seconds
      • Forward and Back Hops to Plate
      • Down Dog
      • In and Out Hops to Plate
      • Up Dog
      • Plate Ground to Overhead
      • Push-up Plank Hold
      • Plate Floor Presses
      • Hollow Hold
      • Hands on Plate Mountain Climbers
      • Arch Hold
    • *Warmup Completed With a 15/10# Plate
  • Mobility
    • Chest stretch on post
    • Dead hang from bar
  • Movement review
  • Bench Press
    • Build to heavy set of 3
  • Rehearsal
    • 1 Round
      • 10 Double Unders
      • 5 Push-ups
      • 5 Toes to Bar
  • WOD “Double Pits to Chesty”
    • AMRAP 12:
      • 40 Double Unders
      • 20 Push-ups
      • 10 Toes to Bar
  • Mobility
    • Banded bully stretch
    • Childs pose on box
    • Pigeon pose
    • Saddle stretch