WOD
Wednesday 02.15.2023
Wednesday | 02.15.2023
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
7 min AMRAP
10 Walking Lunge Steps (total)
5 Knees to Elbows
30 sec assault bike
5 Deadlifts (empty bar- build across sets)
2. Strength
Deadlift: 10 sets of 3 reps at 67.5%
3. Workout Prep
1 set:
10ft Walking Lunge
4 Toes to Bar
20-second Assault Bike (at workout pace)
4. Workout: Nachos
Freedom (RX’d)
5 sets
2:00 AMRAP
50ft Single Dumbbell Walking Lunge (50/35)
12 Toes to Bar
Max Calorie Assault Bike in remaining time
-1 min rest between sets-
*Scaling/Modifications coached in class
5. Cooldown/Mobility
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)