WOD: Friday, July 15th, 2022

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s plank on hands – :10s of SLOW Push Ups 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Strength: Jerk (17 Minutes) 

  • 3 Sets x 2 Reps @ 90% of 1RM 
  • 2 Sets x 1 Rep @ 95% of 1RM 

*If you fail 3 times, move on or work technique

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Workout: AMRAP + For Time 

Part A – 12 Min AMRAP 

  • (12/10) Calorie Row OR (10/8) Calorie Bike 
  • 10 Hang Power Cleans (115/85)
  • 8 Alt DB Box Step Ups (50/35) 

-Rest 2 Minutes- 

Part B – For Time 

  • 200 Meter Run 
  • 10 Hang Power Cleans (115/85) 
  • 10 Alt DB Box Steps (50/35) 
  • 10 Hang Power Cleans (115/85) 
  • 200 Meter Run 

*2 Scores for today – Rounds + Reps for Part A and Time for Part B 

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Cardio Option: AMRAP + For Time 

Part A – 12 Min AMRAP 

  • (12/10) Calorie Row OR (10/8) Calorie Bike 
  • 10 Russian KB Swings (24K/16K)
  • 8 Alt DB Box Step Ups (50/35) 

-Rest 2 Minutes- 

Part B – For Time 

  • 200 Meter Run 
  • 10 Russian KB Swings (24K/16K)
  • 10 Alt DB Box Steps (50/35) 
  • 10 Russian KB Swings (24K/16K)
  • 200 Meter Run 

*2 Scores for today – Rounds + Reps for Part A and Time for Part B

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions