WOD: Wednesday, July 24th, 2024
Warm-up: Group Dynamic
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Pigeon Stretch – 1 Minute per side
——————————————————————————————————–
Strength: Clean (17 Minutes)
- Establish a heavy single
*Clean can be power or squat
*Whichever you choose you must stick with for whole cycle
——————————————————————————————————–
Workout: 3 Intervals
AMRAP x 2 Minutes
- Max Calorie Row/Bike/Runner/Ski
-Rest :15s-
AMRAP x 1:30
- Max Power Cleans (115/85)
-Rest :15s-
AMRAP x 1 Minute
- Max Box Jumps (24”/20”)
-Rest 2 Minutes-
*3 Total Scores:
- Total Cals accumulated across all 3 intervals
- Total Power Cleans accumulated
- Total Box Jumps accumulated
——————————————————————————————————–
Cardio Option: 3 Intervals
AMRAP x 2 Minutes
- Max Calorie Row/Bike/Runner/Ski
-Rest :15s-
AMRAP x 1:30
- Max Burpee-Rage Balls (20/15)
-Rest :15s-
AMRAP x 1 Minute
- Max Box Jumps (24”/20”)
-Rest 2 Minutes-
——————————————————————————————————–
Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
There are currently no active social stickers.