25. Oktober 2022
Okt
25
WOD 10/25/2022
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm Up (12-15 minutes)
2. Workout Prep
2 rds
– 50m Run (workout pace)
– 4/5 cal Row (workout pace)
-rest 30 seconds between rds-
Metcon (4 Rounds for reps)
„Morticia Addams“
Freedom (RX’d)
2 rds (1 rd = 20 min)
– In 10 min (cap at 9)
– 400m run
– 24/32 cal bike
– 400m run
– into
– In 10 min (cap at 9)
– 400m run
– 40 Box-Jump-Overs (20/24)
– 400m run
(some teams start w/ 1. part, some w/ 2. part)
Scaling: Reduce reps, cals or meters
Target time each rd: 7-8 minutes
Time cap each rd: 9 minutes
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
– 1 min Calf Smash (each)
– 1 min Foam roll Hamstrings
– 1 min Barbell quad smash (each side)
