23. September 2022
Sep
23
WoD 09/23/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
5 Kipping Knee Raises
5 Hang Power Cleans (empty bar)
3 Bar Facing Up Downs
3 sets:
1:00 Machine
5 Kipping Knee Raises
5 Hang Power Cleans (empty bar)
3 Bar Facing Up Downs
2. Workout Prep
2 sets:
3 Toes to Bar
4 Hang Power Cleans (build in weight)
3 Bar Facing Burpees
Workout
Metcon (Time)
<p>"Poodle"<br /><br />Freedom (RX’d)<br />10-20-30<br />Toes to bar<br />Hang Power Cleans (35/52,5)<br />Bar Facing Burpees<br /><br />Independence<br />10-20-30<br />Knees to Elbows<br />Hang Power Cleans (30/42,5)<br />Burpee Over Bar<br /><br />Liberty<br />10-15-20<br />Hanging Knee Raises<br />Hang Dumbbell Power Cleans (light)<br />Up Downs<br /><br />Target time: 10-12 minutes<br />Time cap: 16 minutes</p>
Gymnastics
Metcon (Checkmark)
Skill Progression (Low Ring Muscle Up)
Ring Transitions
– 10-12 minutes practice-
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]()