WOD
Monday 05.09.2022
Monday | 05.09.2022
1. Movement Prep/Activation and Increasing Heart Rate
1 Round:
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up or Banded 7’s
2. Workout Prep
1 set:
2 Strict Pull-ups
3 Push-ups
4 Air Squats
3. Workout: MURPH PREP MONDAY!
Freedom (RX’d)
Murph Prep Monday:
25:00 Partner AMRAP:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
-Switch rounds back and forth with your partner-
* Independence
No Change to Workout
* Liberty
25:00 Partner AMRAP
5 Jumping Pull-ups
10 Bar Push-ups
15 Air Squats to a box
-Switch rounds back and forth with your partner-
5. Cooldown/Mobility
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)