6. Oktober 2022
Okt
06
WOD 10/06/2022
Warm-Up
Banded 7’s
3 rds
– 1:00 Jump Rope
– 3 Deadlifts + 3 Cleans (slightly increase weight)
– 1 shuttle run (practice turns)
3 rds
– 1:00 Jump Rope
– 3 Deadlifts + 3 Cleans (slightly increase weight)
– 1 shuttle run (practice turns)
2. Workout Prep
1 rd
– 1 Full Shuttle Run (70% of projected effort)
– 1 Clean
Workout
Metcon (8 Rounds for reps)
<p>"You Really Are"<br /><br />Freedom (RX’d)<br />Teams of 2<br />8 rds (each/1:1)<br />- 60m Shuttle Sprint (5-10-15m)<br />- 3 Power Cleans (55/82,5)<br /> <br /><br />Independence<br />Teams of 2<br />8 rds (each/1:1)<br />- 60m Shuttle Sprint (5-10-15m)<br />- 3 Power Cleans (47,5/70)<br /><br />Liberty<br />Teams of 2<br />8 rds (each/1:1)<br />- 50m Shuttle Sprint (25/m)<br />- 6 Dual-DB Power Cleans (moderate)</p><p> </p><p>Target time each set: 50-70 seconds<br />Time cap each set: 90 seconds</p>
Cooldown/Mobility
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)
