WOD: Thursday, June 25th, 2020

Posted by & filed under .

Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes
  • :20s bottom of squat hold + :10s of active squats 
  • Couch Stretch – 1 Minute per side

——————————————————————————————————–

Workout: 4 Rounds 

  • 10 Push Up – Shoulder Taps
  • 20 DB/KB Goblet Squats 
  • 400 Meter Run 

*Push Up Shoulder Tap: 1 Rep = 1 push Up + 2 Shoulder Taps

BARBELL OPTION: 4 Rounds 

  • 10 Push Up – Shoulder Taps
  • 20 Front Squats (75/55)
  • 400 Meter Run 

WORKOUT FLOW: 

  • Workout is 4 total rounds. Each round will start with 10 push up – shoulder taps, 20 Squats (DB/KB Goblet OR Barbell Front Squats), and a 400 meter run. 

EQUIPMENT MODIFICATION:

  • DB/KB Goblet Squats – Find a weighted object that you can hold while you squat. For example a case of water. 
  • 400 Meter Run – If you have not mapped out a 400 meter distance then complete a 1 minute run away from your start point and a 1 minute run back. If you have no access to run then complete 200 high knees each round.

——————————————————————————————————–

Core: 4 Rounds

  • 30 Russian Twists 
  • 30 Side Crunches