WOD
Friday 04.22.2022
Friday | 04.22.2022
**1. Movement Prep/Activation and Increasing Heart Rate**
20 PVC Pass Throughs
10 PVC Around the Worlds (Left and Right)
20 Walking Lunges + Torso Twist
-into-
3 sets (Empty Bar or PVC)
20 Second Bike Erg (moderate pace)
5 Split Stance Press
5 Back Squats
10 Alternating V-Ups
**2. Skill Work**
2 Push Press + 1 Split Jerk x 5 Working Sets
* 10-15 minutes *
**3. Workout Prep**
3 sets (build in weight)
5/4 Calorie Bike Erg
2 Back Squats
**4. Workout: Almond Joy**
Freedom (RX’d)
5 sets
20/16 Calorie Bike Erg FAST! (OR 15/12 Calorie Echo Bike)
10 Back Squats (185/125)
– 3-minute recovery bike between sets –
ndence
5 sets
16/13 Calorie Bike Erg FAST!
10 Back Squats (155/105)
3-minute recovery bike between sets
* Liberty
5 sets
12/10 Calorie Bike Erg FAST!
10 Dumbbell Front Squats (light)
3-minute recovery bike between sets