WOD: Sunday, July 26th, 2020 (OUTDOOR WOD @9 AM)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Toe Touches – 10 SLOW Reps 
  • Samson Stretch – 1 Minute per side 

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Workout: AMRAP x 22 Minutes 

  • 400 Meter Run 
  • 12 Alternating DB/KB Front Rack Lunges (6 per side)
  • 10 DB/KB Front Squats
  • 8 DB/KB Push Press 

*All DB/KB movements are single arm movements. You will switch sides once you complete 1 FULL round. 

BARBELL OPTION: AMRAP x 22 Minutes 

  • 400 Meter Run 
  • 12 Alternating Front Rack Lunges (95/65)
  • 10 Front Squats (95/65)
  • 8 Push Press (95/65)

WORKOUT FLOW: 

  • Workout is 22 minutes long. In those 22 minutes you will go for as many rounds as possible of a 400 meter run, 12 alternating lunges with the DB/KB OR barbell, 10 Front squats, and 8 push presses. 

EQUIPMENT MODIFICATION:

  • 400 Meter Run – If you have not mapped out a 400 meter distance then complete a 2 minute run (1 min from start point and 1 minute back). If you can’t run then complete 200 high knees instead. 
  • For all the DB/KB movements find a weighted object that allows you to complete them correctly. 

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Core: 4 Rounds

  • 15 Long Sit Ups 
  • 30 Side Crunches