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
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