WOD: Friday, July 20th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of High knees, butt kicks, PVC lateral hops
  • Tempo Push ups – 10 SLOW Reps
  • Pigeon Stretch – 1 Minute per side

 

Strength: Split Jerk (12-15 Minutes)

  • 5 sets x 2 Reps @80% of 1-Rep Max 

 

Workout: “Chipper” For Time

  • 500-400-300-200-100 Meter Run
  • 50-40-30-20-10 Weighted Switches (35/25)
  • 15-12-9-6-3 Thrusters (105/70)

*Weighted switches can be done with a DB, KB, or plate

 

Cardio Option: 4 Rounds

  • 400 Meter Run
  • 20 GHD Sit ups
  • 200 Meter Run
  • 10 Burpees

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions