8. September 2022
Sep
08
WoD – 09/08/2022
Warm Up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 sets:<br />1:00 Machine<br />5 Deadlifts (empty bar – build across sets)<br />5 Strict Press (empty bar – build across sets)<br />10 Front Squats with Stick (empty bar – build across sets)<br /><br /><br />2. Workout Prep<br />With partner<br />2 sets:<br />3 Deadlifts (each/ build in weight)<br />3 Shoulder to Overhead (each/ build in weight)<br />10 Front Squats (build in weight)</p>
Workout
Metcon (Time)
<p>"The Hammer"<br /><br />Freedom (RX’d)<br />Teams of 2<br />2 rounds:<br />50 Deadlifts (100/70 kg)<br />50 Shoulder to Overhead (60/42.5 kg)<br />50 Front Squats (60/42.5 kg)<br /><br />Individual Option<br />5 rounds:<br />10 Deadlifts (100/70 kg)<br />10 Shoulder to Overhead (60/42.5 kg)<br />10 Front Squats (60/42.5 kg)<br /><br />Independence<br />Teams of 2<br />2 rounds:<br />50 Deadlifts (82.5/55 kg)<br />50 Shoulder to Overhead (42.5/30 kg)<br />50 Front Squats (42.5/30 kg)<br /><br />Liberty<br />Teams of 2<br />2 rounds:<br />50 Dumbbell Deadlifts (light)<br />50 Dumbbell Shoulder to Overhead (light)<br />50 Dumbbell Front Squats (light)<br /><br />Target time: 14-16 minutes<br />Time cap: 20 minutes</p>
Gymnastics
Metcon (Checkmark)
Skill Progression: Ring Kip
10-12 min practice: Holding, Kipping, Kip + Kick on the Rings
Cooldown
Metcon
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
Accessory
[Twisted Cross]()
[Bicep Wall Stretch]()