22. September 2022
Sep
22
WoD 09/22/2022
Warm Up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />8 min Amrap:<br />:30 sec Row<br />5 Box Step Ups (each side)<br />5 Abmat Sit Ups<br />2 Devil-Presses (light)<br /><br />2. Workout Prep<br />2 sets:<br />4 Synchro Wall Ball Sit Ups<br />2 Synchro Box Jumps<br />1 Devil-Press (each athlete) (build in weight)</p>
Workout
Metcon (5 Rounds for reps)
<p>"Dachshund"<br /><br />Freedom (RX’d)<br />Teams of 2<br />5 rds<br />AMRAP 3min<br />15 Synchro MedBall Sit Ups (6/9)<br />12 Synchro Box Jumps (20"/24")<br />Max Devil-Presses (2×15/22,5)<br />-rest 3:00 between rds-<br /><br />Individual Option:<br />5 rds<br />AMRAP 3min<br />15 MedBall Sit Ups (6/9)<br />12 Box Jumps (20"/24")<br />Max Devil-Presses (2×15/22,5)<br />-rest 3:00 between rds-<br /><br />Independence<br />5 rds<br />AMRAP 3min<br />12 Synchro MedBall Sit Up (4/6)<br />10 Synchro Box Jumps (plates)<br />Max Devil-Presses (2×10/15)<br />rest 3:00 between rds<br /><br />Liberty<br />5 rds<br />AMRAP 3min<br />15 Synchro Sit Ups<br />12 Synchro Box Step Ups (plates/20")<br />Max Single-DB Devil-Presses (light)<br />rest 3:00 between rds<br /><br />Target number of reps each set: 15-20 total reps<br />Minimum number of reps before scaling: 10 reps</p>
Cooldown
Metcon
1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)
Accessory
[Foam roll calves]()
[Trap Smash]()