Wednesday March 21, 2018   

 

  • Warmup
    • :30 Seconds
      • Easy Row
      • Active Spidermans
      • Medium Row
      • Push-up to Down Dog
      • Faster Row
      • Air Squats
    • Modified Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Press
      • 5 Overhead Squats
      • 5 Snatch Grip Stiff-Legged Deadlifts
  • Mobility
    • Pvc passthrough
    • Pvc overhead squat
    • Squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 0:00 – 0:30 : 3 Wallballs + 3 Chest to Bar Pull-ups
      • 0:30 – 1:00 : 6 Box Jumps
      • 1:00 – 1:30 : 3 Power Snatches + 3 Overhead Squats
      • 1:30 – 2:00 : 6 Calorie Row
  • WOD “Four by Four”
    • EMOM x 16 (4 Rounds):
      • Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups
      • Minute 2: 15 Box Jumps (24/20)
      • Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
      • Minute 4: 15/12 Calorie Row
  • Mobility
    • Couch stretch
    • Banded hip in extension