WOD: Friday, October 16th, 2026

Posted by & filed under .

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Min per side 

—————————————————————————————————-

Strength: Jerk (17 Minutes) 

  • Establish a new 1 Rep Max 

*Retest either Split or Push Jerk from week 1 

——————————————————————————————————– 

Workout: For Time 

4 Rounds 

  • 350 Meter Row/Ski OR 900 M Bike 
  • 30 Med-Ball Push Press (20/14) 
  • 15 Plank Plate Step Ups (45) 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions