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Thursday, July 28 2022

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Pause Strict Press E3MOM

5 sets X 5 reps

(1sec Up, 2sec pause at Top, 3sec Down)

Team WOD

4 Rounds For Time: (20min cap)

Partner 1 – 200m Run or 0.5km Bike

Partner 2 – 200m Row *Switch each round*

P1 & P2 – 12 Alternating Barbell Push-ups
P1 & P2 – 6 Synchronized Split Jerks
P1 & P2 – 24 Alternating Box Jump Overs

Barbell Loads = 135/95 RX+165/115 MRX 95/65lbs

Box Heights = 24/20” RX+30/24” MRX 20/18”

Core Isometrics

1min Handstand Hold
1min Plank Bird Dog Hold Left/Right

1min L-Sit/Dip Hold
1min Plank Bird Dog Hold Right/Left

1min Hip Extension Hold

1min Ring/Bar Hang
1min Hollow Hold

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