7.24.24 WOD

Max Cal Bike in 3:30
Plank Hold w/ Hands straight/ Body in Hollow 1:30
Right Into..,
100 Hollow Body Flutter Kicks (1-1 Count)*
*Flex quads – Point toes – Low back pressed into the floor – Hands at your side.

Deadlift
(week 3 of 6)

Every 2:00 x 6 Sets
Set 1: 8 @ 55%-60% + 12-15 Banded Hamstring Curls
Set 2: 8 @ 60-62% + 12-15 Banded Hamstring Curls
Set 3: 6 @ 62-65% + 12-15 Banded Hamstring Curls
Set 4: 6 @ 65-68% + 12-15 Banded Hamstring Curls
Set 5: 4 @ 68-72%+ 12-15 Banded Hamstring Curls
Set 6: 10 Deadstop Deadlifts @ 50-55%

Then…

4 min AMRAP:
9 Pull-ups
6 Overhead Squats
3 Box Jump Overs

Rest 2:00

4 Min AMRAP:
6 Pull-ups
4 Power Snatch
2 Box Jumps

Rest 2:00

4 Min AMRAP:
3 Pull-up
2 Squat Snatch
1 Burpee Box Jumps