14. November 2022
Nov
14
WOD 11/14/2022
Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s Warm-Up
-into-
AMRAP 8
– 30 sec. Single/Double-Unders
– 10 Heel-to-Toe-Rocks
– 3 Inchworms
– 10 sec. Handstand-Hold
WOD-Prep
1 rd
– 4 m. Front-Rack Walking-Lunges
– 10 Double-Unders
– 1 Wall-Walk
– 4 m. Front-Rack Walking-Lunges
– 10 Double-Unders
– 1 Wall-Walk
WOD (3 Rounds for reps)
„Lightning McQueen“
Freedom (RX’d)
3 sets
– 2 rds
– 50 m. Front-Rack Walking-Lunge (2×15/22,5)
– 50 Double-Unders
– 5 Wall-Walks
– 50 Double-Unders
-Rest 1:1 between sets-
This workout consists of 3 sets of 2 rds (6 total rds completed at the end of the workout)
Target time each set: 4:30 – 5:30
Time cap each set: 6 min.
Cooldown/Mobility (Checkmark)
– 1 min. Foot-Smash w/ Lacrosse-Ball e/s
– 1 min. Couch-Stretch e/s
– 1 min. Trap-Smash e/s
