WOD: Wednesday, June 17th, 2020

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Warm-up: Group Dynamic

  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Toe Touches – 10 Slow Reps
  • Pigeon Stretch – 1 Minute per side

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WORKOUT: AMRAP x 18 Minutes

  • 24 Alternating Lunges
  • 18 Ab-Mat Sit Ups
  • 12 DB/KB Swings

*Every 2 minutes NOT including start complete:

  • 200 Meter Run

BARBELL OPTION: AMRAP x 18 Minutes

  • 24 Alternating Lunges
  • 18 Ab-Mat Sit Ups
  • 12 Deadlifts (155/105)

*Every 2 minutes NOT including start complete:

  • 200 Meter Run

WORKOUT FLOW:

  • Workout is an 18 minute AMRAP. You will complete as many rounds as possible of 24 Alternating bodyweight lunges, 18 AB-Mat sit ups, and either 12 DB/KB Swings OR 12 Deadlifts. At the 2 minute mark, and every 2 minutes after that, you will complete a 200 meter run.

EQUIPMENT MODIFICATION:

  • Ab-Mat Sit ups – If you do not own an ab-mat then complete regular sit ups.
  • DB/KB Swings – Find a weighted object that allows you to complete the correct motion for this movement.
  • 200 Meter Run – If you have not mapped out the 200 meter distance then complete a :30s run away from your start point and a :30s run back. If you can not run then complete 100 high knees.

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Core: 4 Rounds

  • 30 Russian Twists
  • :30s Hollow Hold