WOD: Friday, August 9th, 2024

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Push ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Jerk (17 Minutes) 

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

*Make sure you are sticking with Split or Push from week 1

*Dial in technique during warm up sets 

*Focus on recovery between working sets 

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Workout: Every 5 Minutes x 3 Intervals

Buy In: 2 Rounds 

  • 4 Handstand Push Ups 
  • 8 DB Hang Snatches (50/35) *RIGHT ARM
  • 8 DB Hang Snatches (50/35) *LEFT ARM

*In remaining time complete: 

  • Max Calorie Row/Bike/Runner/Ski 

*One Score- total # of calories completed across all 3 intervals

*Handstand Push Up Scaling Options: 

  • Scale Reps or distance with ab-mats 
  • Plyo Box HSPU (4 Reps) 
  • Hand Release Push Ups (8 Reps) 
  • Med-Ball Push Press (8 Reps)

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions