2. September 2022
Sep
02
WoD – 09/02/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 minute row (30 seconds at workout pace/30 seconds slow)
-into-
3 sets:
3 Kip Swings
3 Front Squats (empty bar)
3 Push Press (empty bar)
3 Thrusters (empty bar)
3 Worlds Greatest Stretch
3 minute row (30 seconds at workout pace/30 seconds slow)
-into-
3 sets:
3 Kip Swings
3 Front Squats (empty bar)
3 Push Press (empty bar)
3 Thrusters (empty bar)
3 Worlds Greatest Stretch
2. Workout Prep
3 sets:
20 second Row (workout pace)
3 Thrusters (build across sets)
Set 1: 5 Kipping Pull-ups
Set 2: 5 Kipping Chest to Bar
Set 3: 2 Bar Muscle ups
Workout
Metcon (Time)
<p>"Jackie Pro"<br /><br />Freedom (RX’d)<br />1000 m Row<br />50 Thrusters (42.5/30)<br />30 Bar Muscle Ups (Or 60 Chest to Bar)<br /><br />* Row must be done under 3:30 for males and 4:00 for the women<br /><br />Independence<br />1000 m Row<br />50 Thrusters (35/25 kg)<br />20 Bar Muscle Ups (Or 40 Chest to Bar)<br /><br />Liberty<br />800 m Row<br />50 Dumbbell Thrusters (light)<br />30 Jumping Pull-ups<br /><br />Target time: 10-12 minutes<br />Time cap: 15 minutes</p>
Gymnastics
False Grip Ring Rows (Max reps)
5 sets:
6-10 False Grip Ring Rows
– rest 1 minute between sets –
6-10 False Grip Ring Rows
– rest 1 minute between sets –
Cooldown
Metcon
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
Accessory
[Pec Smash]()
[Foam Roll Lats]()