WOD: Thursday, July 23rd, 2020

Posted by & filed under .

Warm-up: Group Dynamic

  • 300 Meter Run 
  • PVC Pass Through – 15 Reps
  • Half Kneeling Hamstring Stretch – 1 Minute per side

——————————————————————————————————–

Workout: 5 Intervals 

(3 Minutes ON / 1 Minute OFF)

  • 9 DB/KB Single Arm Deadlifts 
  • 7 DB/KB Single Arm High Pulls 
  • 5 DB/KB Single Arm Hang Snatches 

*Alternate sides after every FULL round

*Pick up where you left off after your rest period. 

BARBELL OPTION: 5 Intervals 

(3 Minutes ON / 1 Minute OFF)

  • 9 Deadlifts (115/85)
  • 7 Sumo High Pulls (115/85)
  • 5 Hang Snatches (115/85)

WORKOUT FLOW: 

  • Workout for today is 5 intervals of 3 minutes of work and 1 minute of rest. In those 3 minutes you will go for as many rounds as possible of 9 deadlifts, 7 high pulls, and 5 hang snatches. If you are using a dumbbell or kettle bell you will alternate sides after each full round. Pick up where you left off after the 1 minute rest period. 

EQUIPMENT MODIFICATION:

  • For all three movements find a weighted object that allows you to complete the movements correctly. A good piece of equipment to use for all three is a book bag. 

——————————————————————————————————–

Core: 5 Rounds 

  • 20 Superman Rocks
  • :20s Superman Hold