13. September 2022
Sep
13
WoD – 09/13/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
3 Rounds (each)
Partner Rowling
(Max 5 synchro burpee penalty)
5 min AMRAP
30 sec single unders
5 GHD’s to parallel
3 Up Downs + Jumping Pull up
3 Rounds (each)
Partner Rowling
(Max 5 synchro burpee penalty)
5 min AMRAP
30 sec single unders
5 GHD’s to parallel
3 Up Downs + Jumping Pull up
2. Workout Prep
2 sets:
10 Double Unders
5 GHD’s
2 Burpee Pull-ups
Workout
Metcon (3 Rounds for reps)
"California Roll"
Freedom (RX’d)
3 Sets
50 Double Unders
15 GHD Sit Ups (Or 15 V-Ups)
10 Burpee Pull Ups
15 GHD Sit Ups (Or 15 V-Ups)
50 Double Unders
-Rest 1:1 between sets-
Independence
3 Sets
35 Double Unders
12 GHD Sit Ups + 6in riser
8 Burpee Pull-ups
12 GHD Sit Ups + 6in riser
35 Double Unders
Rest 1:1 between sets
Liberty
3 Sets
50 Single Unders
15 Sit Ups
8 Up Downs + Jumping Pull-up
15 Sit Ups
50 Single Unders
Rest 1:1 between sets
Target time each set: 3:15-3:45
Time cap each set: 4:30
Cooldown
Metcon
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
Accessory
[Tricep Smash]()
[Barbell grip smash]()