Wednesday May 1, 2019

Wednesday May 1, 2019

  • Warmup
    • 30 Seconds
      • Easy Row
      • Active Spidermans
      • Moderate Row
      • Active Samson
      • Faster Row
      • Straight Legged Inchworms
    • Dumbbell Warm Up
      • Each Side (With 1 Light Dumbbell):
      • 5 Stiff Legged Deadlifts
      • 5 Hang Power Cleans
      • 5 Front Squats
      • 5 Front Rack Reverse Lunges
      • 5 Strict Press
  • Mobility
    • Pigeon pose on box
    • Child’s pose on box
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Row
      • 6 Dumbbell Snatches
      • 3 Burpee Box Jumps
  • WOD “Waterlogged”
    • 1,000 Meter Row
    • Directly Into…
    • 30 Dumbbell Snatches (50/35)
    • 15 Burpee Box Jumps (24″/20″)
    • 20 Dumbbell Snatches (50/35)
    • 10 Burpee Box Jumps (24″/20″)
    • 10 Dumbbell Snatches (50/35)
    • 5 Burpee Box Jumps (24”/20″)
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch
    • Banded hamstring flossing