WOD: Monday, June 29th, 2020

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Pigeon Stretch – 1 Minute per side 

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Workout: 16 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…

  • DB/KB Thrusters (Per side)
  • V-Ups
  • Box Jumps 

BARBELL OPTION: 16 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…

  • Thrusters (95/65)
  • V-Ups
  • Box Jumps 

WORKOUT FLOW: 

  • Workout is a 16 minute ladder where the reps will increase by 3’s starting with 3 reps of each movement. You will begin by completing 3 thrusters (DBKB OR Barbell), then 3 V-Ups, and finally 3 Box Jumps. You will then move on to the round of 6-6-6, 9-9-9, and so on until 16 minutes is complete. 

EQUIPMENT MODIFICATION:

  • DB/KB Thruster – Find a weighted object that allows you to complete this movement correctly. 
  • Box Jumps – If you do not have a box then find a surface to jump on like a step or a couch/stool. You can also complete these as step ups to an object. If you do not have anything then complete jump squats instead. 

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Core: 5 Rounds

  • 15 Sit ups 
  • 30 Russian Twists