WOD
Tuesday 08.23.2022
Tuesday | 08.23.2022
1. Movement Prep/Activation and Increasing Heart Rate*
3 min Assault Bike
(:30 sec easy, :20 sec mod, :10 sec fast x 3)
-into-
6 min armap:
3 Dumbbell Deadlifts
3 Dumbbell Hang Snatches
3 Devils Press
5 inch worms
2. Workout Prep
1 sets:
5/4 Calorie Bike
2 Devils Press
3. Workout: Hawaiian Pizza
Freedom (RX’d)
6 sets (Every 4:00)
16/12 Calorie Echo Bike
9 Devil Press (50s/35s)
* Independence
6 sets (Every 4:00)
12/10 Calorie Echo Bike
9 Devil Press (35s/25s)
* Liberty
6 sets (Every 4:00)
10/8 Calorie Echo Bike
9 Alternating Dumbbell Clean and Push Press (light)
4. Cooldown/Mobility
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)