30. November 2022
Nov
30
WOD 11/30/2022
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
8 min AMRAP
5 Front Squats (empty bar)
5 Strict Press
5 Up Downs
10 Lateral Bar Jumps
WOD-Prep
3 sets
3 Thrusters (build-in weight)
15 m. Shuttle Run (2×7,5 m. / practice turning)
3 Thrusters (build-in weight)
15 m. Shuttle Run (2×7,5 m. / practice turning)
Workout (Time)
Acai Bowls
Freedom (RX’d)
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (52,5/35)
2-4-6-8-10-12-14-16-18-20
15 m. Shuttle Run (7,5 m. = 1 Rep)
Target time: 14-16 minutes
Time cap: 20 minutes
Accessory (Checkmark)
Every min (10 mins):
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
- Advanced: Strict Pull-Ups + Negative
- Intermediate: Banded Strict Pull-Up + Negative
- Novice: Jumping Pull Up + Slow Negative
- Beginner: Ring Row/Lat Pull Down (5-8 reps)
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose
