Wednesday Oct 10, 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
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Child’s pose on box
    • Box supported ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 2 Push Presses
      • 2 Toes to Bar
      • 2 Box Jump Overs
  • WOD “Clothesline”
    • AMRAP 12:
      • 2 Push Presses (115/80)
      • 2 Toes to Bar
      • 2 Box Jump Overs (24/20)
      • 4 Push Presses (115/80)
      • 4 Toes to Bar
      • 4 Box Jump Overs (24/20)
    • Up by (2) reps until the finish.
  • Mobility
    • Banded bully stretch
    • Child’s pose