WORKOUTS POSTED IN ADVANCE!
Workouts are posted through NEXT Sunday (9/24/2023). Make sure you are pressing on the correct date!
Today's WOD
WOD: Friday, May 9th, 2025 (Burpee Day 102)
- Plank – Shoulder Tap tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder taps
- Banded Shoulder Stretch – 1 Minute per side
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Strength: Jerk (17 Minutes)
- Establish a heavy single Push OR Split Jerk
*Focus on your technique during warm up sets
*Speed is Key so BE SPEEDY!
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Workout: AMRAP x 15 Minutes
- Max Calorie Row/Bike/Runner/Ski
*Every 3 Minutes (not including 0:00) complete:
- 12 Med-Ball Push Press (20/14)
- 4 DB Devils Press (50/35) *2 Per side
*DB does not have to be alternating reps (just 2 per side)
*One score: total # of calories completed in 15 minutes
*DO NOT RESET YOUR MONITOR
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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