20. August 2022
Aug
20
WOD – 08/20/2022
Warm Up
Wod Prep
2 rds
– 15 Up-Downs
– 10 Box Step-Ups
– 5 Squat Jumps
Workout
Metcon (Time)
<p>"Iceman"<br /><br />Freedom (RX’d)<br />Teams of 2<br />For time:<br />2000/1750m Row (Or 4000/3600m Bike Erg)<br />100 Handstand Push-Ups<br />10m. Back-rack walking lunge (70/47.5 kg) (each)<br />10m. Front-rack walking lunge (70/47.5 kg) (each)<br />10m. Overhead walking lunge (70/47.5 kg) (each)<br /><br />Individual Option:<br />For time:<br />1000/850m Row<br />50 Handstand Push-Ups<br />10m Back-rack walking lunge (70/47.5 kg)<br />10m Front-rack walking lunge (70/47.5 kg)<br />10m Overhead walking lunge (70/47.5 kg)<br /><br />Independence<br />Teams of 2<br />1750/1500m Row<br />75 Handstand Push-Ups<br />10m Back-rack walking lunge (60/42.5 kg) (each)<br />10m Front-rack walking lunge (60/42.5 kg) (each)<br />10m Overhead walking lunge (60/42.5 kg) (each)<br /><br />Liberty<br />Teams of 2<br />1500/1200m Row<br />75 Push-ups<br />30m Dumbbell Front rack walking lunge (light/each)<br /><br />Target time: 15-17 minutes<br />Time cap: 22 minutes</p>
Accessory
Metcon (4 Rounds for reps)
<p>Mini-Pump – Shoulder/Glutes<br /><br />4 Rounds<br />10 Barbell Strict Press @ moderate weight<br />10 Strict Handstand Pushups<br />10 Ring Y Raise<br />10 Glute Bridges<br />10 Elevated Toe Double DB Romanian Deadlift (moderate weight)<br /><br />-Rest 3 min b/t round-</p>
Cooldown
Warm-up
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
1 min Couch Stretch (each side)
1 min Seal Pose
[Foot Smash]()
[Seal Pose]()