24. November 2022
Nov
24
WOD 11/24/2022
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
8 min AMRAP
30 sec row (easy)
20 sec row (mod)
10 sec row (hard)
5 Kettlebell Sumo Deadlifts
5 Kettlebell Swings (to eye level)
5 Wall Balls
2. Workout Prep
2 sets:
5 Sumo Deadlift High Pulls (build in weight)
5 Kettlebell Swings
5 Wall Balls
Workout (Time)
„THANKSGIVING Football Games“
Teams of 2
5 rounds (each/1:1)
21 Kettlebell Sumo Deadlift High Pulls (16/24)
15 Kettlebell Swings
21 Wall Balls (6/9)
Target total time: 22-24 minutes
Time cap: 30 minutes
Cooldown/Mobility
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)
