2. November 2022
Nov
02
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
AMRAP 6
– 30 sec row
– 5 Dual DB Strict-Presses e/s
– 20 Plate-Hops
2. Workout Prep
1 rd
– 4/5 cal row
– 5 Dual DB Push-Presses
“Barney Rubble”
Freedom (RX’d)
E4MOM 20 (5 rds)
– 10/12 cal row
– 24 Dual DB Push-Presses (2 x 10/15)
– 10/12 cal row
Independence
E4MOM 20 (5 rds)
– 8/10 cal row
– 20 Dual DB Push-Presses (2 x 7,5/12,5)
– 8/10 cal row
Liberty
E4MOM 20 (5 rds)
– 8/10 cal row
– 10 Single Arm/DB Push-Press e/s
– 8/10 cal row
Target time each rd: 1:45-2:15
Time cap each rd: 3 minutes
* This is for quality, not for load! Lightfoot touch on the way down.)
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
– 1 min Barbell Quad-Smash e/s
– 1 min Lacrosse Ball Foot-Smash e/s
– 1 min Barbell Trap-Smash e/s
Buy-In: 3 min. Single-Unders
3 rds
– 3 Knee-Raises
– 5 Inchworms
– 7 BW Russian-Twists e/s
– 9 Squats
Buy-Out: 2 min. Double-Unders
WOD-Prep & Movement-Setup
– find your weights
– staggered start; choose your start position
WOD
5 rds
– Min. 1) 50 sec. Plank
– Min. 2) 12/15 cal. row
– Min. 3) 50-75 Double-Unders
– Min. 4) 10-15 DB Russian-Twists e/s (12,5/15)
– Min. 5) 12/15 cal. Echo-Bike
– Min. 6) 12-15 Weighted Hanging Knee-Raises
– Min. 7) rest
