WOD: Tuesday, July 14th, 2020

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Warm-up: Group Dynamic

  • Inchworm Walk Outs – 5 SLOW Reps
  • PVC (Broomstick) pass through – 15 SLOW Reps 
  • Wall Hinge – 1:30 Hold 

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Workout: EMOM x 20 Minutes 

  • Min 1: Max reps of DB/KB Sumo DL High Pulls 
  • Min 2: Max reps of Double Unders
  • Min 3: Max reps of Hand Release Push Ups 
  • Min 4: Rest 

BARBELL OPTION: EMOM x 20 Minutes 

  • Min 1: Max reps of Sumo DL High Pulls (75/55)
  • Min 2: Max reps of Double Unders
  • Min 3: Max reps of Hand Release Push Ups 
  • Min 4: Rest 

WORKOUT FLOW: 

  • Workout today is in an emom format for 20 minutes. Each minute the movement will change with the 4th minute being a rest. You will go for max reps of each movement within the minute and then you will rotate. Minute 1 you will go for as many reps as possible of sumo deadlift high pulls (DB/KB OR Barbell). Minute 2 you will go for max reps of double unders. Minute 3 is max reps of hand release push ups. Minute 4, again, is a rest minute. Continue this for 20 total minutes (5 Rounds). 

EQUIPMENT MODIFICATION:

  • DB/KB Sumo Deadlift High Pulls – Find a weighted object that allows you to complete the movement correctly. Best thing that I have found is a weighted book bag. 
  • Double Unders – If you have a jump rope but do not possess the double under skill then complete single unders instead. If you do not have a jump rope then complete max jump squats instead. 

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Core: 4 Rounds 

  • 30 Rusian Twists
  • 30 Hollow Rocks