23. August 2022
Aug
23
WoD – 08/23/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
3 min Assault Bike
(:30 sec easy, :20 sec mod, :10 sec fast x 3)
-into-
6 min armap:
3 Dumbbell Deadlifts
3 Dumbbell Hang Snatches
3 Devils Press
5 inch worms
3 min Assault Bike
(:30 sec easy, :20 sec mod, :10 sec fast x 3)
-into-
6 min armap:
3 Dumbbell Deadlifts
3 Dumbbell Hang Snatches
3 Devils Press
5 inch worms
2. Workout Prep
1 sets:
5/4 Calorie Bike
2 Devils Press
Workout
Metcon (6 Rounds for reps)
<p>"Hawaiian Pizza"</p><p>5 Athletes start at 0:00, 5 Athletes start at 2:00.</p><p><br />Freedom (RX’d)<br />6 sets (Every 4:00)<br />16/12 Calorie Echo Bike<br />9 Devil Press (2x 22.5/15 kg)<br /><br />Independence<br />6 sets (Every 4:00)<br />12/9 Calorie Echo Bike<br />9 Devil Press (2x 15/10 kg)<br /><br />Liberty<br />6 sets (Every 4:00)<br />10/7 Calorie Echo Bike<br />10 Alternating Dumbbell Clean and Push Press (light)<br /><br />Target time each set: 1:45-2:15<br />Time cap each set: 2:30</p>
Cooldown
Metcon
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
Accessory
[Twisted Cross]()
[Bicep Wall Stretch]()