WOD
Monday 08.08.2022
Monday | 08.08.2022
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warm Up or Banded 7’s
-into-
2:00 Run/2:00 Bike
-into-
3 sets:
5 Kip Swings
5 Scap Pull-ups
5 Thrusters (empty bar – build)
2. Workout Prep
1 set:
5 Pull-ups
5 Thrusters
100m Run (workout pace)
3. Workout: Daniel
Freedom (RX’d)
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups
* Independence
35 Pull-ups
400m Run
21 Thrusters (75/55)
800m Run
21 Thrusters (75/55)
400m Run
35 Pull-ups
(KG Barbell: 34/25)
* Liberty
35 Jumping Pull-ups
200m Run
21 Dumbbell Thrusters (light)
400m Run
21 Dumbbell Thrusters (light)
200m Run
35 Jumping Pull-ups
4. Cooldown/Mobility
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)