Wednesday Dec 12, 2018

Warmup

  • 30 Seconds
    • Active Samson
    • Knuckle Drags
    • Activer Spidermans
    • Push-up to Down Dog
    • 15 Seconds
    • Front Plank
    • Air Squats
    • Push-ups
    • Front Plank
    • Air Squats
    • Push-ups
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Pigeon pose
    • Wrist stretch
  • Movement review
  • Rehearsal
    • 1 Round Performed with Opening Bench Press Weight:
      • 3 Deadlifts (Each)
      • 3 Hang Squat Cleans (Each)
      • 3 Bench Press (Each)
  • WOD “Last Call”
    • Teams of 3
    • AMRAP 7:
      • 50 Bench Press (135/95)
      • 50 Bench Press (155/105)
      • AMRAP Bench Press (185/135)
      • Rest 3 Minutes
    • AMRAP 7:
      • 50 Hang Squat Cleans (115/80)
      • 50 Hang Squat Cleans (135/95)
      • AMRAP Hang Squat Cleans (155/105)
      • Rest 3 Minutes
    • AMRAP 7:
      • 50 Deadlifts (185/135)
      • 50 Deadlifts (225/155)
      • AMRAP Deadlifts (275/185)
  • Mobility
    • Hamstring flossing
    • Banded front rack position

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