Wednesday Oct 17, 2018

Warmup

  • 1 Minute
    • Easy Bike
    • Active Samson + Air Squats
  • :45 Seconds
    • Moderate Bike
    • Activer Spidermans
  • :30 Seconds
    • Faster Bike
    • Push-up to Down Dog
  • Medicine Ball Warm Up
    • 5 Stiff-Legged Deadlifts
    • 5 Power Cleans
    • 5 Front Squats
    • 5 Press and Reach
    • 5 Squat Cleans
  • Mobility
    • Pigeon pose
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 20 Seconds Wallballs
      • 10 Seconds Rest
      • 20 Seconds Dumbbell Snatches
      • 10 Seconds Rest
      • 20 Seconds Bike
  • WOD “Long Gone”
    • 5 Rounds:
      • 1 Minute Wall Balls (20/14)
      • 1 Minute Dumbbell Snatches (50/35)
      • 1 Minute Calorie Bike
      • 1 Minute Rest
    • *Score is lowest rep total across the five rounds.
  • Mobility
    • Couch stretch
    • Prone scorpion