18. September 2022
Sep
18
WoD – 09/18/2022
Metcon (Time)
<p>"Hero Roll"<br /><br />Freedom (RX’d)<br />Teams of 2<br />10-9-8-7-6-5-4-3-2-1<br />Bench Press (155/105)<br />Partner Holds Double Kettlebell Front Rack (2×53/2×35)<br /><br />(Kg Conv: BP 70/48, KBs 24/16)<br /><br />Independence<br />Teams of 2<br />10-9-8-7-6-5-4-3-2-1<br />Bench Press (135/95)<br />Partner Holds Double Kettlebell Front Rack (2×35/2×25)<br />(KG conv: BP 61/43, KBs 16/11)<br /> <br />Liberty<br />Teams of 2<br />10-9-8-7-6-5-4-3-2-1<br />Dumbbell Floor Press (moderate)<br />Partner Holds Plank (elbows)</p>
Mobility
2 rounds
– 45 sec Chest Stretch e/s ()
– 10 Banded Pull-Aparts
– 45 sec Chest Stretch e/s ()
– 10 Banded Pull-Aparts
Accessory (Max reps)
3-4 rds (each rd unbroken)
– 5 Hollow Rocks
– 10 Hollow Heel Touches ()
– 15 sec Hollow Hold
– 5 Hollow Rocks
– 10 Hollow Heel Touches ()
– 15 sec Hollow Hold
<p>Go each rd unbroken. </p><p>Rest 1-2 min between rds.</p><p>Add 5 reps and sec every round until you can not go unbroken.</p>
