WOD
Thursday 09.08.2022
Thursday | 09.08.2022
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
5 Deadlifts (empty bar – build across sets)
5 Strict Press (empty bar – build across sets)
10 yd sled push
10 yd sled pull
2. Workout Prep
With partner
2 sets:
3 Deadlifts (each/ build in weight)
3 Shoulder to Overhead (each/ build in weight)
10yd Sled Push (each/ build in weight)
3. Workout: The Hammer
Freedom (RX’d)
Teams of 2
2 rounds:
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
150yd Sled Push (3×45/2×45) (Or 50 Front Squats (135/95)
* Independence
Teams of 2
2 rounds:
50 Deadlifts (185/125)
50 Shoulder to Overhead (95/65)
150yd Sled Push (2×45/1×45) (Or 50 Front Squats (95/65)
* Liberty
Teams of 2
2 rounds:
50 Dumbbell Deadlifts (light)
50 Dumbbell Shoulder to Overhead (light)
100yd Sled Push (1×45/empty) (Or 50 Dumbbell Front Squats (light)
4. Skill Progression
Holding, Kipping, Kip + Kick on the Rings
– 10-12 minutes-
5. Cooldown/Mobility
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)