WOD
Monday 08.21.2022
Monday | 08.21.2022
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
2. Strength
2 Squat Snatch + 1 Overhead Squat – 5 x 3
Panda Pulls – 3 x 3
3. Workout Prep
3 sets:
5 Sandball Squats (build in weight)
10 Double Unders
4. Workout: Margherita Pizza
Freedom (RX’d)
3 rounds
30 Sandball Squats (50/30)
90 Double Unders
* Independence
3 rounds
25 Sandball Squats (50/30)
75 Double Unders
* Liberty
3 rounds
30 Dumbbell Squats (light)
90 Single Unders