WOD 11/16/2022

1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
30-second Assault bike
5 Kettlebell Swings to Eye Level (focus on hip extension)
5 Hand Release Pushups

2. Workout Prep
1 set:
5/4 Calorie Bike
5 Kettlebell Swings
3 Push Ups

“Focus. Speed. I am speed”

Freedom (RX’d)
15:00 Amrap
12/10 Calorie Assault Bike (Or 10/8 Calorie Echo)
5-10-15-20-25. . .
Kettlebell Swings (53/35)
Push Ups
(KG conv: KB 24/16)

 

Target number of Rounds: 5 rounds (Round of 25 kettlebell swings)

Minimum Round before scaling: 4 (round of 20 kettlebell swings)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.

3 sets:
14 Barbell Front Rack Step Ups (7/7)