Wednesday Nov 14, 2018

Warmup

  • Line Drills
    • 200 Meter Run
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Knuckle Drags
    • Side Lunge
    • Cradle Stretch
    • Walking Samson  
    • Walking Spidermans
    • Walkouts
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • Mobility
    • Banded passthrough
    • Banded pull aparts
    • Arch ups
  • Movement review
  • Rehearsal
    • 1 Round (Each)
      • *Slower Pace:*
      • 100 Meter Run
      • 5 Toes to Bar
    • 1 Round (Each)
      • *Fast, Workout Pace:*
      • 100 Meter Run
      • 5 Toes to Bar
  • WOD “Team Cement Mixer” (Teams of 2)
    • 10 Rounds Total (5 Each):
      • 400 Meter Run
      • 12 Toes to Bar
  • Mobility
    • Pigeon pose
    • Banded straight arm in external & internal rotation