17. August 2022
Aug.
17
WOD – 08/17/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
2. Strength Prep
Athletes will spend 10-12 minutes building to a heavy single on Squat Clean and Push Jerk with a barbell. Rep is performed as a squat but can be adjusted to a power clean and push jerk. Athletes can continue to build as long as sound form can be demonstrated during attempts. The goal should be to reach a 1RM in 6-8 working sets, so athletes should perform a set every 1:15-2 minutes.
3. Workout Prep
2 sets:
5 Kettlebell Swings
5 Wall Balls
3 Chest to Bars
Strength
Clean and Jerk (1×1)
Workout
Metcon (Time)
<p>"Rooster"<br />Freedom (RX’d)<br />For Time:<br />50 Kettlebell Swings (24/16 kg)<br />30 Target Wall Balls (9/6 kg)<br />20 Chest to Bars<br />30 Target Wall Balls (9/6 kg)<br />50 Kettlebell Swings (24/16 kg)<br /><br />Independence<br />50 Kettlebell Swings (16/12 kg)<br />30 Target Wall Balls (9/6 kg)<br />15 Chest to Bars<br />30 Target Wall Balls (9/6 kg)<br />50 Kettlebell Swings (16/12 kg)<br /><br />Liberty<br />50 Russian Kettlebell Swings (light)<br />30 Wall Ball Thrusters (light)<br />20 Ring Rows<br />30 Wall Ball Thrusters (light)<br />50 Russian Kettlebell Swings (light)</p><p>Target for Wall Balls: Men to ceiling, Women above blue line<br />Target time: 10-12 minutes<br />Time cap: 15 minutes</p>
Cooldown
Warm-up
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
1 min seal pose
1 min trap smash with Barbell (each side)
Accessory
[Seal Pose]()
[Trap Smash]()