12. August 2022
Aug
12
WOD – 08/12/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
Every minute (7 minutes)
4 Wall Ball Thrusters (light)
6 Push-ups
8 Sit Ups
2:00 Machine
-into-
Every minute (7 minutes)
4 Wall Ball Thrusters (light)
6 Push-ups
8 Sit Ups
2. Workout Prep
1 set:
5 Wall Balls
3 Handstand Push-ups
4 Alternating V-ups
Workout
Metcon (7 Rounds for reps)
"The Lorax"
Freedom (RX’d)
7 rounds
Min 1: 20 Wall Balls (9/6 kg)
Min 2: 12 Handstand Push-ups
Min 3: 20 Alternating V-ups
Independence
7 rounds
Min 1: 20 Wall Balls (6/4 kg)
Min 2: 10 Handstand Push-ups
Min 3: 16 Alternating V-ups
Liberty
7 rounds
Min 1: 15 Wall Balls Thrusters (light)
Min 2: 15 Dumbbell Push Press (light)
Min 3: 15 Sit Ups
Target time each set: 20-35 seconds
Time cap each set: 45 seconds
Cooldown
Warm-up
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
Accessory
Warm-up
Mayhem Ready: 3 Ways to improve your shoulder rotational power
[Pec Smash]()
[Foam Roll Lats]()