10. September 2022
Sep
10
WoD – 09/10/2022
Warm Up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 sets:<br />1:00 Row<br />1:00 Run<br />10 Alternating V-Ups<br />10 Bird Dogs<br />3 Sandbag Deadlifts<br /><br />2. Workout Prep<br />3 sets:<br />50 m Run (Workout pace)<br />3 Toes to Bar<br />1 Power Clean (build in weight)</p>
Workout
Metcon (10 Rounds for reps)
<p>"Going to Work"<br /><br />Freedom (RX’d)<br />Partner A Runs 200 m while Partner B completes 10 T2B + 3 PC<br />** Then switch<br />** Faster partner rests while waiting for slower partner to finish</p><p>Team of 2 – each athlete does 10 rounds<br />200 m Run<br />10 Toes to Bar<br />3 Power Cleans (92.5/60 kg)<br /><br />Independence</p><p>Partner A Runs 150 m while Partner B completes 10 T2B + 3 PC<br />** Then switch<br />** Faster partner rests while waiting for slower partner to finish</p><p>Team of 2 – each athlete does 10 rounds</p><p><br />10 Knees to Elbows<br />3 Power Cleans (75/52.5 kg)<br /><br />Liberty</p><p>Partner A Runs 150 m while Partner B completes 10 Knee Raises + 6 Sandball Slams<br />** Then switch<br />** Faster partner rests while waiting for slower partner to finish</p><p>Team of 2 – each athlete does 10 rounds</p><p>150 m Run<br />10 Hanging Knee Raises<br />6 Power Cleans (light)<br /><br />Target time each set: 1:30-1:45<br />Time cap each set: 2 minutes</p>
Accessory
Metcon (4 Rounds for reps)
<p>Mayhem Mini-Pump – Arms/Core<br /><br />4 Rounds<br />10 Banded Push-ups<br />10 Strict Pull-ups<br />15 Ring Push-ups<br />15 DB Spider Curls<br />10 Overhead Plate Sit-ups<br />10 Strict Hanging Leg Raise<br />15 Oblique twists with Med Ball (each side)<br />7 Alligator Rolls (each side)<br />50 m KB Front Racked/Overhead Carry (right racked/left overhead)<br />50 m KB Front Racked/Overhead Carry (right overhead/left racked)<br /><br />-Rest 2 min b/t round-</p>
Cooldown
Metcon
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
Accessory
[Foot Smash]()
[Hands smash]()