WOD
Wednesday 01.11.2023
Wednesday | 01.11.2023
1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
30 sec row (easy)
20 sec row (mod)
10 sec row (easy)
5 GHD’s to parallel (focus on leg extension)
10 plate toe taps (each side)
4 Updown + Box Jump Get Over (build in height across)
2. Workout Prep
1 set:
5/4 Calorie Row
5 GHD’s
2 Burpee Box Get Overs
3. Workout: Cannoli
Freedom (RX’d)
50/40 Calorie Row
40 GHD’s (Or Stick Sit Ups)
30 Burpee Box Get Overs (30/24)
40 GHD’s (Or Stick Sit Ups)
50/40 Calorie Row
*Scaling/Modifications coached in class
4. Successories
DB Good Mornings: 4 sets of 10 reps
Ring Curls: 4 sets of 10 reps
5. Cooldown/Mobility
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)