WOD: Friday, August 25th, 2023

Posted by & filed under .

Warm-up: Group Dynamic 

  • Plank – Push Up Tabata – 2 Minutes
  • :20s Plank on Hands – :10s of SLOW Push Ups 
  • Rig Supported Chest Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Bench Press (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each @ 80% of 1RM 
  • Sets 3 and 4: 3 Reps each @ 85% of 1RM 

——————————————————————————————————–

Workout: 3 Intervals (5 Minutes ON / :90s OFF) 

  • Buy In: 500 Meter Row OR 1200 Meter Bike 

-Then in remaining time complete AMRAP of: 

  • 24 Double Unders 
  • 4 DB Devils Press (50/35) 

*Devils press does not have to be alternating reps 

*Must complete 2 on each side

*3 Total Scores – Rounds + Reps for each Interval 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions