WOD: Friday, June 28th, 2024

Posted by & filed under .

Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Rig Assisted Pec Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Bench Press (17 Minutes) 

  • Establish a 1 Rep Max 

*Warm Up Rep Scheme: 

  • 5 – 5 – 3 – 3 – 1 – 1 – 1 – etc……

——————————————————————————————————–

Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

15 – 10 – 5 – 10 – 15 

  • Push Press (105/75) 
  • Burpees to a Target (pull up bar) 

-Then-

  • Buy Out: 800 Meter Run 

*Two hand touch standard on the burpees

——————————————————————————————————–

Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then-

15 – 10 – 5 – 10 – 15 

  • DB Push Press (50/35) *per side 
  • Burpees to a Target (pull up bar) 

-Then-

  • Buy Out: 800 Meter Run 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions