WOD: Thursday, July 2nd, 2020

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Warm-up: Group Dynamic

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

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Workout: Every 2 Minutes x 9 Rounds

  • Buy In: 200 Meter Run 

-In remaining time, max reps of: 

  • Rounds 1, 4, 7: Max DB/KB Swings 
  • Rounds 2, 5, 8 : Max Ab-Mat Sit Ups
  • Rounds 3, 6, 9 : Max Weighted Lunges 

BARBELL OPTION: Every 2 Minutes x 9 Rounds

  • Buy In: 200 Meter Run 

-In remaining time, max reps of: 

  • Rounds 1, 4, 7: Max Deadlifts (115/85)
  • Rounds 2, 5, 8 : Max Ab-Mat Sit Ups
  • Rounds 3, 6, 9 : Max Front rack Lunges (115/85)

WORKOUT FLOW: 

  • Workout for today is every 2 minutes for 9 rounds. A new round will start every two minutes with the movement switching each round. You will start all 9 rounds with a 200 meter run. In the remaining time of rounds 1, 4, and 7 you will complete max reps of either DB/KB Swings OR Deadlifts on the barbell. In rounds 2, 5, and 8 you will complete max reps of ab-mat sit ups. For rounds 3, 6, and 9 you will complete max reps of either a weighted lunge with DB/KB OR front rack lunges with a barbell. 

EQUIPMENT MODIFICATION:

  • 200 Meter Run – If you have not mapped out a 200 meter distance for yourself then complete a :30s run away from your start point and a :30s run back. If you are not running then complete 100 High Knees instead.
  • DB/KB Swings – Find a weighted object that you can swing from in between your legs to eye level. This can be a bookbag. 
  • Weighted Lunge – Find a weighted object that you can hold while you lunge. 

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Core: 4 Rounds

  • 15 Long Sit Ups 
  • 30 Flutter Kicks