WOD: Wednesday, August 7th, 2024

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Warm-up: Group Dynamic

  • Bird Dog Tabata – 2 Minutes 
  • :20s Bird Dog Hold – :10s of Active Bird Dogs
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Clean (17 Minutes)

  • Sets 1 and 2: 3 Reps each at 75% of 1RM 
  • Sets 3 and 4: 2 Reps each at 80% of 1RM 

*Continue to stick with what you picked week 1 (squat or power)

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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 3 Burpees to a target (pull up bar) 
  • 6 Toes to Bar 
  • 9 Deadlifts (185/115) 

*Pick up where you leave off after rest period 

*Two hand touch standard for burpees

*One Score – Total # of rounds + reps accumulated 

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 3 Burpees to a target (pull up bar) 
  • 6 Toes to Bar 
  • 12 Rage Balls (20/15) 

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Core: 4 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold