WOD: Friday, July 31st, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 

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Workout: 16 Minute Ladder 

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

  • DB/KB Sumo Deadlift High Pulls (Per side)
  • DB/KB Split Jerks (Per side)
  • Russian Twists (Per side)

BARBELL OPTION: 16 Minute Ladder 

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

  • Sumo Deadlift High Pulls (95/65)
  • Split Jerks (95/65)
  • Russian Twists (Per side)

WORKOUT FLOW: 

  • Workout today is a 16 minute ladder. You will start with 3 reps of each movement and increase by 3’s each round until 16 minutes are up. You will start with 3 reps of sumo deadlift high pulls (DB/kB OR Barbell), 3 Split jerks, and 3 russian twists. 

EQUIPMENT MODIFICATION:

  • For the two dumbbell movements find a weighted object that you can complete these two movements correctly. A great modification would be to use a bookbag. 

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Core: 4 Rounds

  • 30 Bicycle Crunches 
  • 30 Hollow Rocks