21. Oktober 2022
Okt
21
WOD 10/21/2022
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm Up (12-15 minutes)
2. Workout Prep
3 rds
– 50m down and back
– 3 Front Squats (empty bar)
– 3 Push Press (empty bar)
– 3 Thrusters (empty bar)
– 3 Up-Downs + Box Step Up e/s
Metcon (Time)
“I’ll never let go”
Freedom (RX’d)
– 1000m Run
– 75 Thrusters (15/20)
– 25 Burpee Box Jump Overs (24/20)
Independence
– 1000m Run
– 75 Thrusters (10/15)
– 25 Burpee Box Jump Overs (20/16)
Liberty
– 800m Run
– 50 Med-Ball Thrusters (light)
– 25 Up Down + Box Step Up (20/16)
Target time: 12-14 minutes
Time cap: 18 minutes
Gymnastics
Metcon (Checkmark)
Skill Progression (Low Ring Muscle Up)
Pratice Ring Muscle Ups
– 10 – 12 minutes-
Cooldown/Mobility
Metcon
– 1 min foot smash w/ lacrosse ball (each side)
– 1 min Couch Stretch (each side)
– 1 min Trap Smash (each side)
