WOD
Tuesday 09.06.2022
POSTED ON September 6, 2022
Tuesday | 09.06.2022
1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry or Banded 7’s
-into-
3 sets:
30 sec row
5 World’s Greatest Stretch (each side)
30 sec ski
5 updowns to seal pose
2. Workout Prep
1 set:
100m Row (workout pace)
5/4 Calorie Ski
3. Workout: Rince and Repeat
Freedom (RX’d)
Every 2 minutes:
200/175m Row
8/5 Burpees
*Add 2 burpees each round for 6 rounds, then complete as many burpees as possible for rounds 7 and 8.
Round 1: 8/5 burpees
Round 2: 10/7 burpees
Round 3: 12/9 burpees
Round 4: 14/11 burpees
Round 5: 16/13 burpees
Round 6: 18/15 burpees
Round 7: Max burpees
Round 8: Max burpees
* Independence
Every 2 minutes: (same format as original)
175/150m Row
8/5 burpees*
* See burpees to add each set on the whiteboard
Every 2 minutes: (same format as original)
175/150m Row
8/5 burpees*
* See burpees to add each set on the whiteboard
* Liberty
Every 2 minutes (8 sets)
175/150m Row
8/5 burpees
4. Strength:
GHD Hip Extension: 4 x 10
+
Single leg DB Hip Thrust: 4 x 10
5. Cooldown/Mobility
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
