WOD: Friday, July 10th, 2020

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Warm-up: Group Dynamic

  • Push Up/Plank Tabata – 2 Minutes
  • :20s Plank + :10s of push ups
  • PVC(Broomstick) Lat Stretch – :30s per side x 3

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Workout: 15 Minute Ladder

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

  • Burpees Over DB/KB
  • DB/KB Push Press (Per side)
  • 30 Double Unders 

BARBELL OPTION: 15 Minute Ladder

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

  • Burpees Over Bar
  • Push Press (95/65)
  • 30 Double Unders 

WORKOUT FLOW: 

  • Workout is a 15 minute ladder. You will begin by completing three reps of burpees over either a db/kb or a barbell, push press (db/kb or barbell), and 30 double unders. You will then move into the round of 6,6,30, then 9,9,30, and so on. The reps for the burpees and push presses increase by 3’s and the double unders stay at 30 reps every round. 

EQUIPMENT MODIFICATION:

  • DB/KB Push Press – Find a weighted object that allows you to complete this movement correctly.
  • Double Unders – If you have a jump rope but dont possess the double under skill then complete 60 single unders. If you do not have a jump rope then complete 30 jumping jacks per round. 

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Core: 4 Rounds 

  • 15 Superman Rocks
  • :30s Superman Hold