WOD: Wednesday, July 22nd, 2020
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Spiderman Lunges – 10 Reps per side
- Pigeon Stretch – 1 Minute per side
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Workout: For Time
- Buy In: 800 Meter Run
-Then-
4 Rounds
- 36 Ab Mat Sit Ups
- 24 Alternating DB/KB Lunges (12 Per side)
- 12 DB/KB Overhead Squats (6 Per side)
-Then-
- Buy Out: 800 Meter Run
BARBELL OPTION: For Time
- Buy In: 800 Meter Run
-Then-
4 Rounds
- 36 Ab Mat Sit Ups
- 24 Alternating DB/KB Lunges (12 Per side)
- 12 Overhead Squats (95/65)
-Then-
- Buy Out: 800 Meter Run
WORKOUT FLOW:
- Workout for today is for time. You will start and end with an 800 meter run. Sandwiched in between both 800 meter runs you will complete 4 total rounds of 36 ab-mat sit ups, 24 alternating DB/KB lunges, and 12 Overhead Squats (DB/KB OR Barbell).
EQUIPMENT MODIFICATION:
- 800 Meter Run – If you have not mapped out an 800 meter distance then complete a 2 minute run away from your start point and an 800 meter run back. If you do not have access to run then complete 300 high knees instead.
- Ab-Mat Sit Ups – If you do not have an ab-mat then just do sit ups.
- DB/KB Lunges – Find a weighted object to hold it while you lunge.
- DB/KB Overhead Squat – Find a weighted object that you can hold overhead while you squat.
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Core: 4 Rounds
- 15 Hollow Rocks
- 30 Side Crunches
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