Posted on

12 August 2024

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

5 x 5

Stimulus/Focus: Use 70% for all lifts. Work on cycling the bar. Lift on a 2-minute clock.

WOD: 21 – 15 – 9 Reps for Time

Burpees

Chest to Bar Pull Ups

Directly Into:

9 – 15 – 21 Reps for Time

Kettlebell Swings (1.5/1)(1/25#)

Goblet Squats (1.5/1)(1/25#)

Stimulus/Focus: Treat each workout as sprint. Go as hard as you can. You will have one score-time to complete both workouts. There is a 15-minute time cap.

Cool Down: 3 Rounds

10 Standing Side Bends (Each Side)

20 Standing Oblique Twists

*Both movements with KB

100 Meter Run