18. August 2022
Aug.
18
WOD – 08/18/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm up (10-15 minutes)
Hinshaw Warm up (10-15 minutes)
2. Workout Prep
100m Run
200/175m Row
100m Run
Workout
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
Gymnastics
Metcon (5 Rounds for reps)
Skill Progression: Ring Support
5 sets:
20-30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –
5 sets:
20-30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –
Cooldown
Warm-up
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)
Accessory
[Single Leg Down Dog]()