27. September 2022
Sep
27
WOD 09/27/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warm-up
-into-
3 rds (each)
Partner Rowling
(Max 5 penalty synchro burpees)
Hip Halo Warm-up
-into-
3 rds (each)
Partner Rowling
(Max 5 penalty synchro burpees)
2. Workout Prep
2 rds
5/4 Calorie Row
2 Burpee Over Rower
Workout
Metcon (3 Rounds for reps)
<p>"Cherry Pie"<br /><br />Freedom (RX’d)<br />3 rds<br />21-15-9<br />Calorie Row<br />15-12-9<br />Burpee Over Rower<br />-Rest 1:1 between rds-<br />*Females Calories: 16-12-8<br /><br />Independence<br />3 rds<br />16-12-8<br />Calorie Row<br />Burpee Over Rower<br />Rest 1:1 between rds<br /><br />Liberty<br />3 rds<br />12-9-6<br />Calorie Row<br />Up Downs<br />Rest 1:1 between rds<br /><br />Target time each rd: 4-5 minutes<br />Time cap each rd: 6 minutes</p>
Cooldown
Metcon (Checkmark)
1 min Seal Pose
1 min Foam roll quads (each side)
1 min Foam roll glutes and IT band (each side)
1 min Foam roll quads (each side)
1 min Foam roll glutes and IT band (each side)
Accessory
[Foam roll quads]()
[Foam roll glutes and IT band]()