WOD
Thursday 04.21.2022
Thursday | 04.21.2022
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
3 sets (6-8 minutes)
30-sec easy row
5 Stepback lunges (each side)
3 Sandbags to Shoulder (each side – lightweight – focus on the hip drive)
**2. Workout Prep**
2 sets
5/4 Calorie Row (workout pace)
5 Kettlebell Swings
10ft Kettlebell Walking Lunge
– rest 30 seconds between sets –
**3. Workout: 3 Musketeers**
Freedom (RX’d)
10 rounds:
250/200m Row
50ft walking lunge
3 Sandbag Cleans (150/100) or 3 Power Cleans (185/125)
* Independence
10 rounds:
200/175m Row
50ft walking lunge
3 Sandbag Cleans (100/70) or 3 Power Cleans (135/95)
* Liberty
10 rounds:
175/150m Row
12 Box Step Ups (20/16)
8 Dumbbell Power Cleans
**4. Accessory**
Freedom:
5 sets
1-minute Dead Hang (Pull Up Bar)
1-minute Plank (elbows)
Independence:
5 sets
30-45 seconds Dead Hang (Pull Up Bar)
30-45 seconds Plank (elbows)
Liberty:
5 sets
30 second Farmer Carry Hold
30 second Knee Plank (elbows)
* Try to rotate stations within 10-20 seconds and rest no longer than 1 minute between sets