WOD
Tuesday 10.18.2022
Tuesday | 10.18.2022
1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry Or Banded 7’s Warmup
-into-
6 min AMRAP
30 sec Row
10 sec handstand hold
10 kip swings
10 Plate Press Overhead
10 Plate Bent Over Row
2. Workout Prep
3 sets:
5/4 Calorie Row
3 Pull-ups
2 Handstand Push Ups (build up to strict handstand push up)
3. Workout: Jack and Rose
Freedom (RX’d)
5 sets:
21/16 Calorie Row
15 Pull-ups
9 Strict Handstand Push Ups
-rest 1:1 between sets-
* Independence
5 sets:
16/14 Calorie Row
12 Pull-ups
6 Strict Handstand Push Ups (Or 9 Handstand Push ups)
rest 1:1 between sets
* Liberty
5 sets:
12/10 Calorie Row
12 Ring Rows
12 Dumbbell Push Press
rest 1:1 between sets
4. Cooldown/Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)