30. September 2022
Sep
30
WOD 09/30/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 rds
15 PVC Passthroughs
15 Banded Air Squats
5 Step Back Lunges (each leg)
2:00 Row
-into-
3 rds
15 PVC Passthroughs
15 Banded Air Squats
5 Step Back Lunges (each leg)
2. Workout Prep
3 rds
4 Power Snatch (build in weight)
10’ Overhead Walking Lunge (build in weight)
Workout
Metcon (Time)
<p>"Pumpkin Pie"<br /><br />Freedom (RX’d)<br />50 Power Snatches (42,5/30)<br />30m Overhead Walking Lunge (42,5/30)<br /><br />Independence<br />50 Power Snatches (35/25)<br />30m Overhead Walking Lunge (35/25)<br /><br />Liberty<br />50 Dumbbell Snatches (light)<br />30m Dumbbell Walking Lunge (light)<br /><br />Target time: 5-7 minutes<br />Time cap: 10 minutes</p>
Gymnastics
Metcon (Checkmark)
<p>Skill Progression (Low Ring Muscle Up)<br /><br />Ring Transitions with band<br />- 10-12 minutes practice-</p>
Cooldown
Metcon
1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)
Accessory
[Foam roll calves]()
[Trap Smash]()