WOD
Friday 02.03.2023
Friday | 02.03.2023
**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets
1 min row (easy pace)
5 Alt. V-ups (each side)
5 Wallballs (focus on breathing and arm cycling)
5 Power Cleans (build across)
3 Burpee Pull-Ups
**2. Workout Prep**
1 set
5/4 Calorie Row
3 Toes to Bar
5 Wall Balls
3 Power Cleans (80% of Workout Weight)
1 Muscle Up or Burpee Pull-Ups
**3. Workout: Open 14.4**
Freedom (Rx’d)
14:00 Amrap
60 Calorie Row
50 Toes-to-bars
40 Wall Balls (20/14) (10’/9′)
30 Power Cleans (135/95)
20 Muscle Ups
*Scaling/Modifications coached in class
4. Skills and Drills
Week 2: Handstand Hold
Advanced:
5 Sets
1-minute Handstand Hold (wall)
1-minute Rest
Intermediate:
5 Sets
:45-second Handstand Hold (wall/ feet on Box) 1:15-minute Rest
Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box) 1:30-minute Rest
* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.
5. Mobility
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
