WOD: Monday, July 6th, 2020

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops 
  • Samson Stretch – 1 Minute per side 

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Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF)

  • 12 Alternating Jumping Lunges (6 per side)
  • 6 Up-Downs
  • 6 DB/KB Thrusters (3 per side) 

*Pick up where you left off after the break. 

BARBELL OPTION: 5 Intervals (3 Minutes ON / 1 Minute OFF)

  • 12 Alternating Jumping Lunges (6 per side)
  • 6 Up-Downs
  • 6 Thrusters (115/85)

*Pick up where you left off after the break. 

WORKOUT FLOW: 

  • Workout is 5 total intervals of 3 minutes of work and 1 minute of rest.  During those 3 minutes you will try to get as many rounds as possible of 12 alternating jumping lunges, 6 up – downs, and 6 Thrusters (DB/KB OR Barbell). After the 1 minute rest period you will pick up where you left off. 

EQUIPMENT MODIFICATION:

  • DB/KB Thrusters – FInd a weighted object you can hold while you complete a squat and press. For example a book bag. 

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Core: Tabata 

8 Rounds – :20s ON / :10s OFF

  • ODD Rounds: Hollow Hold
  • EVEN Rounds: Superman Hold