WOD: Thursday, July 9th, 2020

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Wall Hinge Stretch – 1:30 Hold 

——————————————————————————————————–

Workout: AMRAP x 18 Minutes

  • 8 DB/KB Snatches (Right Arm)
  • 16 Alternating Single Leg V-Ups (8 per side)
  • 8 DB/KB Snatches (Left Arm)
  • 400 Meter Run 

BARBELL OPTION: AMRAP x 18 Minutes

  • 16 Power Snatches (95/65)
  • 16 Alternating Single Leg V-Ups (8 per side)
  • 400 Meter Run 

WORKOUT FLOW: 

  • Workout is 18 minutes long. In those 18 minutes you will try to complete as many rounds/reps as possible. One full round of the DB/KB version is 8 Snatches on your right side, 16 alternating single leg v-ups, 8 snatches on your left side, and a 400 meter run. One full round of the barbell version is 16 Power snatches, 16 alternating single leg v-ups, and a 400 meter run. 

EQUIPMENT MODIFICATION:

  • DB/KB Snatch – Find a weighted object that allows you to take it from the floor to a locked out position overhead in one motion. 
  • 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 do not have the access to run then complete 200 high knees per round. 

——————————————————————————————————–

Core: 5 Rounds 

  • 20 reach the ceilings
  • 20 kick the ceilings