25. August 2022
Aug
25
WoD – 08/25/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
2 sets
1:00 Row (Legs only)
1:00 Row (Arms only)
1:00 Row (reg)
Hip Halo
-into-
2 sets
1:00 Row (Legs only)
1:00 Row (Arms only)
1:00 Row (reg)
2. Workout Prep
Use this time to talk to athletes about pacing, understanding the monitor, and getting their heart rate under control during the rest.
Workout
Metcon (8 Rounds for reps)
<p>"Pepperoni Pizza"<br /><br />Freedom (RX’d)<br />Teams of 2<br />8 sets (each/1:1)<br />500/450m Row<br /><br />Independence<br />Teams of 2<br />8 sets (each/1:1)<br />500/400m Row<br /><br />Liberty<br />Teams of 2<br />8 sets (each/1:1)<br />300/250m Row<br /><br />Target time each set: 1:45-1:50<br />Time cap each set: 2 minutes</p>
Gymnastics
Ring Dips (5 sets: 6-10 Strict Ring Dips – rest 1 min between)
Cooldown
Metcon
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min foot smash with Lacrosse ball (each side)
1 min overhead banded distraction (each)
1 min foot smash with Lacrosse ball (each side)
Accessory
[Tricep Smash]()
[Banded overhead distraction]()