21. August 2022
Aug
21
WOD – 08/21/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8 min amrap:
:30 sec Ergo
5 Wall Ball Thrusters (light)
:10 sec Handstand Hold
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
Wod Prep
2 rds
– 15 Up-Downs
– 10 Box Step-Ups
– 5 Squat Jumps
Workout
Metcon (Time)
<p>Freedom (RX’d)<br />2000/1600m Bike Erg OR 1000/800m Row<br />30 Burpees to 6 inch target<br />1500/1200m Bike Erg OR 750/600m Row<br />20 Burpee Box Jump Overs (24/20 inch)<br />1000/800m Bike Erg OR 500/400m Row<br />10 Burpee Box Get Overs (32/24 inch)<br />500/400m Bike Erg OR 250/200m Row<br /><br />Independence<br />2000/1600m Bike Erg or 1000/800m Row<br />30 Burpees<br />1500/1200m Bike Erg or 750/600m Row<br />20 Burpee Box Jump Overs (20/16 inch)<br />1000/800m Bike Erg or 500/400m Row<br />10 Burpee Box Get Overs (32/24 inch)<br />500/400m Bike Erg or 250/200m Row<br /> <br />Liberty<br />1000/850m Bike Erg or 500/400m Row<br />30 Up Downs<br />800/650m Bike Erg or 400/325m Row<br />20 Burpees<br />600/500m Bike Erg or 300/250m Row<br />10 Burpee Box Step Ups (20/16 inch)<br />400/350m Bike Erg or 200/150m Row</p>
