WOD: Wednesday, July 31st, 2024

Warm-up: Group Dynamic

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Clean (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 60% of 1RM 
  • Sets 3 and 4: 3 Reps each at 70% of 1RM 

*Stick with what you chose on week 1 (power or squat clean) 

*Focus on SPEED and TECHNIQUE 

*Take your time and rest between working sets 

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Workout: For Time 

5 Rounds 

  • 5 Burpees to a Plate (45) 
  • 5 Hang Squat Cleans (115/85) 
  • 250 Meter Row OR 600 Meter Bike 

*Rest 1 Minute at the completion of each round

*Focus on intensity through each round 

*Score is total time including rest time 

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Cardio Option: For Time 

5 Rounds 

  • 5 Burpees to a Plate (45) 
  • 10 Med-Ball Jump Squats (20/14) 
  • 250 Meter Row OR 600 Meter Bike 

*Rest 1 Minute at the completion of each round

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold