WOD: Thursday, August 6th, 2020

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Warm-up: Group Dynamic

  • Push Up/Plank Tabata – 2 minutes
  • :20s Plank + :10s of push ups 
  • Calf Stretch – 1 minute per side 

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Workout: For Time 

24 – 21 – 18 – 15 – 12 – 9 – 6

  • DB/KB Hang Power Cleans (Per side)
  • DB/KB Push Press (Per side)
  • Lateral Hops Over DB/KB

*Between rounds complete:

  • 200 meter weighted run with DB/KB

BARBELL OPTION: For Time 

24 – 21 – 18 – 15 – 12 – 9 – 6

  • Hang Power Cleans (115/85)
  • Push Press (115/85)
  • Lateral Hops Over Barbell

*Between rounds complete:

  • 200 meter weighted run with DB/KB

WORKOUT FLOW: 

  • Workout for today is for time. You will complete a descending ladder with a weighted 200 meter run between rounds. You will start the workout with 24 Hang power cleans, 24 push press, 24 lateral hops. You will then move on to the rounds of 21, 18, 15, 12, 9 and finish off with 6. 

EQUIPMENT MODIFICATION:

  • For the DB/KB movements find a weighted object that allows you to complete the two movements correctly. 

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Core: 5 Rounds

  • 30 Bicycle Crunches 
  • 30 Muffin Toppers