Wednesday September 12, 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
    • Front rack stretch
    • Warrior squat
  • Movement review
    • Thruster
      • Heavy Set of 3
  • Rehearsal
    • 1 Round
      • 50 Meter Run
      • 5 Thrusters
  • WOD “Flash Flood”
    • 2 Rounds:
      • 400 Meter Run
      • 21 Thrusters (95/65)
  • Mobility
    • Banded hip in extension
    • Child’s pose