WOD WOD, July 6, 2023

WOD – Thu, Jul 6

Warm Up

3 minutes “TABATA”
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation

1 set:
:30 row (easy pace)
:30 alternating Samson stretch
:30 ring rows

1 set:
:30 row (moderate pace)
:30 push-up to down dog
:30 jumping pull-ups

1 set:
:30 row (moderate pace)
:30 plank hold
:30 pull-ups

1 set:
:30 row (fast pace)
:30 push-ups
:30 pull-ups

SPECIFIC WARMUP

PUSH JERK REVIEW
3X5 Push jerk climbing

Push Jerk (Every 1:30 for 5 sets of 5 reps)

Take BB from the deck

070623 WOD (Time)

For time:
1000 meter row
then, 3 rounds:
25 push-ups
7 push jerks (95/135 lb)
20 Cal bike

INTERMEDIATE

For time:
1000 meter row
then, 3 rounds:
15 push-ups
7 push jerks (75/115 lb)
20 Cal bike

BEGINNER

For time:
1000 meter row
then, 3 rounds:
10 kneeling or banded push-ups
7 push jerks (55/75 lb)
15 Cal bike

Cool Down

3-5 minute bike row flush

2 rounds:
1:00 couch stretch
1:00 pigeon