20. September 2022
Sep
20
WoD 09/20/2022
Warm Up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate*<br />3 sets:<br />100m Run Or 8/6 Calorie Bike<br />5 inch worms<br />10-second Handstand Hold<br />:30 sec Jump Rope<br /><br /><br />2. Workout Prep<br />1 set:<br />100m Run Or 8/6 Calorie Bike<br />10 Double Unders<br />1 Wall Walk</p>
Workout
Metcon (3 Rounds for reps)
<p>"German Shepherd"<br /><br />3:00 AMRAP<br />100m Run Or 8/6 Calories Bike<br />20 Double Unders<br />2 Wall Walks<br />-rest 2:00-<br />6:00 AMRAP<br />200m Run Or 16/13 Calories Bike<br />40 Double Unders<br />4 Wall Walks<br />-rest 2:00-<br />9:00 AMRAP<br />300m Run Or 20/16 Calories Bike<br />60 Double Unders<br />6 Wall Walks<br /><br />Independence<br />3:00 AMRAP<br />8/6 Calories Bike<br />15 Double Unders<br />1 Wall Walk<br />rest 2:00<br />6:00 AMRAP<br />16/13 Calories Bike<br />30 Double Unders<br />2 Wall Walks<br />rest 2:00<br />9:00 AMRAP<br />20/16 Calories Bike<br />45 Double Unders<br />3 Wall Walks<br /><br />Liberty<br />3:00 AMRAP<br />200/175m Bike Erg<br />20 Single Unders<br />1x8m Bear Crawl<br />rest 2:00<br />6:00 AMRAP<br />400/350m Bike Erg<br />30 Single Unders<br />2x8m Bear Crawl<br />rest 2:00<br />9:00 AMRAP<br />600/500m Bike Erg<br />40 Single Unders<br />3x8m Bear Crawl<br /><br />** Every 40m = 1 rep for the Run (ex: 160m = 4 reps)**<br /><br />Target number of rds each set: 2-3 rds<br /><br />Minimum number of rds before scaling: 1.5 rounds</p>
Cooldown
Metcon
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
Accessory
[Tricep Smash]()
[Barbell grip smash]()