WOD: Friday, August 2nd, 2024

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Strength: Jerk (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 decided on week 1 (split or push) 

*Light weights = TECHNIQUE

*Rest between working sets 

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Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3) 

  • 500 Meter Row OR 1200 Meter Bike 

-in remaining time complete max:

  • Alt DB Devils Press (50/35) 

Even Rounds (2 and 4)

  • 500 Meter Row OR 1200 Meter Bike 

-in remaining time complete max:

  • Weighted Ab-Mat Sit Ups (20/14) 

*Alternate on the DB every rep 

*Two Scores:

  • Total # of DB Devils Press accumulated across both rounds 
  • Total # of Weighted ABSU accumulated across both rounds 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions