29. September 2022
Sep
29
WOD 09/29/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm up (10-15 minutes)
Hinshaw Warm up (10-15 minutes)
2. Workout Prep
3 rds (each)
100m Run (Build up to workout pace)
-rest 20 seconds between rds-
Workout
Metcon (AMRAP – Rounds and Reps)
"Jonny Pie"
AMRAP 32
In Teams of 2
– A: 20 unbroken Russian-Swings | B: rest
– A: Elbow-Plank | B: 100m run
-> Then partner switch exercises.
(- A: rest | B: 20 unbroken Russian-Swings
– A: 100m run | B: Elbow-Plank)
AMRAP 32
In Teams of 2
– A: 20 unbroken Russian-Swings | B: rest
– A: Elbow-Plank | B: 100m run
-> Then partner switch exercises.
(- A: rest | B: 20 unbroken Russian-Swings
– A: 100m run | B: Elbow-Plank)
After the last Russian-Swing Elbow-Plank must be started immediately (no rest in between).
rx’d:
20/28 KB
rx’d+:
rx’d w/ weight-vest
Cooldown
Metcon
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
Accessory
[Foot Smash]()
[Foam roll lats]()