WOD
Tuesday 01.24.2023
Tuesday | 01.24.2023
Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate*
3:00 Assault/Echo Bike (each pace)
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
2. Workout Prep
2 sets:
2 Handstand Push ups
3 Toes to Bar
10ft Front Rack Walking Lunge (build in weight)
3. Workout: Honda
Freedom (RX’d)
3 rounds
20 Handstand Push Ups
30 Toes to Bar
50’ Front Rack Walking Lunge (95/65)
*Scaling/Modifications coached in class
4. Strength
Athletes have a 10 min EMOM of 5 touch-and-go clean and jerks. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks.
5. Cooldown/Mobility
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)