WOD: Friday, August 26th, 2022

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3

——————————————————————————————————–

Strength: Push Press (17 Minutes) 

  • 3 Sets x 5 Reps @ 70% of 1RM 
  • 2 Sets x 5 Reps @ 80% of 1RM 

*Be aggressive as you come out of the dip!

——————————————————————————————————–

Workout: For Time 

  • (50/35) Calorie Row OR (40/25) Calorie Bike 

-Into-

15 – 12 – 9 

  • Clean and Jerks (105/75) 
  • Hand Release Push Ups 

-Then-

  • (50/35) Calorie Row OR (40/25) Calorie Bike 

-Into-

9 – 12 – 15 

  • Clean and Jerks (105/75)
  • Hand Release Push Ups 

——————————————————————————————————–

Cardio Option: For Time 

  • (50/35) Calorie Row OR (40/25) Calorie Bike 

-Into-

15 – 12 – 9 

  • Burpee-Rage Balls (20/15)
  • Hand Release Push Ups 

-Then-

  • (50/35) Calorie Row OR (40/25) Calorie Bike 

-Into-

9 – 12 – 15 

  • Burpee-Rage Balls (20/15)
  • Hand Release Push Ups 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions