30. August 2022
Aug.
30
WoD – 08/30/2022
Warm Up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate* Hinshaw Warm Up (10-12 minutes)</p><p>-into-</p><p>1 min Run Test – for distance (moderate pace)</p><p>-into-</p><p>3 sets:</p><p>30-second Cardio</p><p>3 Shoulder to Overhead (build across/stay light)</p><p> </p><p>2. Workout Prep</p><p>2 sets:</p><p>50m Shuttle Run</p><p>1 Shoulder to Overhead (build up in weight)</p>
Workout
Metcon (AMRAP – Reps)
<p><strong>"Shuttle to Overhead"</strong><br /><br />Freedom (RX’d):<br />From 0:00-2:00 (2 minutes)<br />Run 200 m<br />Max shoulder to overhead 82.5/55 kg<br /><br />-Rest 1 min-<br /><br />From 3:00-6:00 (3 minutes)<br />Run 400 m<br />Max shoulder to overhead 82.5/55 kg<br /><br />-Rest 2 mins-<br /><br />From 8:00-12:00 (4 minutes)<br />Run 600 m<br />Max shoulder to overhead (82.5/55 kg)<br /><br /><strong>Independence:</strong><br />From 0:00-2:00 (2 minutes)<br />Run 200 m<br />Max shoulder to overhead (70/48 kg)<br /><br />Rest 1 min<br /><br />From 3:00-6:00 (3 minutes)<br />Run 400 m<br />Max shoulder to overhead (70/48 kg)<br /><br />Rest 2 mins<br /><br />From 8:00-12:00 (4 minutes)<br />Run 600 m<br />Max shoulder to overhead (70/48 kg)<br /><br /><strong>Liberty:</strong><br />From 0:00-2:00 (2 minutes)<br />400 m Bike Erg (or 200M Row)<br />Max Dumbbell Push Press (light)<br /><br />Rest 1 min<br /><br />From 3:00-6:00 (3 minutes)<br />800 m Bike Erg (or 400M Row)<br />Max Dumbbell Push Press (light)<br /><br />Rest 2 mins<br /><br />From 8:00-12:00 (4 minutes)<br />1200 m Bike Erg (or 600M Row)<br />Max Dumbbell Push Press (light)<br /><br />Target number of reps each set: 8 + reps<br />Minimum number of reps before scaling: 5 reps</p>
Accessory
Pull-ups (5 sets of 6-10 Strict Pull-ups)
Cooldown
Metcon
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Calf smash with foam roller (each side)
1 min overhead banded distraction (each)
1 min Calf smash with foam roller (each side)
Accessory
[Tricep Smash]()
[Banded overhead distraction]()