WEDNESDAY

Warm-Up:

2 Rounds, For Quality

20 Bear Plank Shoulder Taps 

5 Single Arm Kettlebell Push Press (Right)

20m Bottoms Up Kettlebell Waiters Walk

5 Single Arm Kettlebell Push Press (Left)

20m Bottoms Up Kettlebell Waiters Walk

10 Alternating Step Back Lunges  

5 Tuck Jumps

Jerk Complex

Every 2:00 x 5 Sets 

2 Push Jerks + 2 Split Jerks @ 75% of 1RM

Extra Instructions:

% Based on 1RM Push Jerk

*From the Rack

"Day of the Dog"

For Time

Fitness

5 Rounds for Time

18 Air Squats

12 HR Push-Ups

60 Single Under’s

Performance

5 Rounds for Time

21 Air Squats

12 HR Push-Ups

40 Double Under’s

 

Score: Time

Objectives / Stimulus / RPE / Workout Strategy

Goal: 8:00-12:00 

Time Cap: 15:00 

Stimulus: Bodyweight Muscular Stamina

RPE: 8/10

Primary Objective: Consistent paced rounds

Secondary Objective: Complete the workout in sub 10 minutes or 2:00 per round

Optional Accessories

For Quality:

6:00 EMOM

Minute 1 - 10 Dual Dumbbell Seated Arnold Press, Moderate Load

Minute 2 - 6/6 ATG Split Squat w/ 1s Hold at bottom, Moderate Load