WOD: Tuesday, July 21st, 2020

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • PVC (Broomstick) Pass Through – 20 SLOW Reps

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Workout: 15 Minute Ladder 

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

  • DB/KB Push Up Renegade Row (Per Side)
  • Alternating Shoulder Taps (Per Side)
  • Jump Squats 

BARBELL OPTION: 

  • No Barbell option today. Use a DB or KB and work on those single arm rows. 

WORKOUT FLOW: 

  • Workout is a 15 minute ladder. The ladder will start with 3 reps for all 3 movements and will increase by 3’s each round. You will start with 3 DB/KB Push Up Renegade Rows per side, 3 Shoulder Taps per side, and 3 Jump Squats. 

EQUIPMENT MODIFICATION:

  • DB/KB Push Up Renegade Row – Find a weighted object that you can complete this movement correctly. A good modification is to use a jug of water. 

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Core: 5 Rounds 

  • 20 Reach the ceilings 
  • 20 Kick the ceilings