WOD: Monday, July 27th, 2020
Warm-up: Group Dynamic
- Push Up Plank tabata – 2 Minutes
- :20s Plank + :10s of push ups
- PVC Pass Through – 15 Reps
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Workout: For Time
- Buy In: 30 Burpees
-Then-
4 Rounds
- 300 Meter Run
- 20 Alternating Single Leg V-Ups (10 per side)
- 10 DB/KB Hang Clean and Jerks (5 per side)
-Then-
- Buy Out: 30 Burpees
BARBELL OPTION: For Time
- Buy In: 30 Burpees
-Then-
4 Rounds
- 300 Meter Run
- 20 Alternating Single Leg V-Ups (10 per side)
- 10 Hang Clean and Jerks (115/85)
-Then-
- Buy Out: 30 Burpees
WORKOUT FLOW:
- Workout today is for time. You will start and end the workout with 30 Burpees. Sandwiched in between the buy in and out of 30 burpees you will complete 4 total rounds of a 300 meter run, 20 alternating single leg v-ups, and 10 hang clean and jerks (DB/KB OR Barbell).
EQUIPMENT MODIFICATION:
- 300 Meter Run – If you have not mapped out a 300 meter distance then complete a :45s run away from your start point and :45s back. If you do not have access to run then complete 150 High Knees per round.
- DB/KB Hang Clean and jerks – Find a weighted object that allows you to complete the movement correctly.
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Core: 5 Rounds
- 20 reach the ceilings
- 20 kick the ceilings
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