Wednesday September 4, 2019

Wednesday September 4, 2019

  • Warmup
    • 8 Minutes for Quality (Alternating With a Buddy): 
    • **Station 1:**
      • Row 
    • *Increasing Pace Each Round* 
    • **Station 2:**
      • 30 Seconds Wall Sit (Just Below Parallel) 
      • 30 Seconds Front Plank 
    • *Change stations when buddy is done with the bridge & plank station* 
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats
  • Movement review
  • Rehearsal
    • 1 Round  *With Lighter Weight:* 
      • 100 Meter Row 
      • 3 Power Cleans 
      • 6 Push-ups
      • 9 Air Squats
    • *Build to Workout Weight* 
    • 1 Round 
      • 3 Power Cleans 
      • 6 Push-ups
      • 9 Air Squats
  • WOD “Fish Out of Water”
    • For Time: 
      • 2k Row
      • 10 Rounds of “Heavy Chief” (155/105) 
    • 1 Round of “Heavy Chief”: 
      • 3 Power Cleans 
      • 6 Push-ups
      • 9 Air Squats
  • Mobility
    • Pigeon pose
    • Bande straight arm in internal rotation