Home / W.O.D. / 05/30/2024 Thursday’s Workout

WARMUP

3 SETS
8 Alt. Lunges
8 Scap Pull-Ups
4/4 Single Arm Ring Row
8 Barbell Strict Press

Into…

1-2 SETS
8 DB Goblet Alt. Lunges
8 Scap Push-Ups
4-6 Strict Pull-Ups or 8 Ring Rows
8 Barbell Push Press

STRENGTH

Push Jerk for load:
ON A 15:00 RUNNING CLOCK…
Build to a 5-Rep Moderate Push Jerk

(Score is Weight)

WORKOUT

AMRAP x 13 MINUTES
2-4-6-and so on…*
Shoulder to Overhead (115/75)
DB Goblet Alt. Lunges (50/35)

*Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.

(Score it Rounds + Reps)

OPTIONAL AFTER PARTY

3 SETS FOR QUALITY
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

 
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