WOD: Tuesday, August 11th, 2020

Warm-up: Group Dynamic

  • Air Squat Tabata – 2 minutes
  • :20s bottom of squat hold + :10s of squats
  • Couch Stretch – 1 Minute per side 


Workout: 10 Rounds 

  • 200 Meter Run 
  • 10 Single Arm DB/KB Push Press 
  • 10 Alternating Single Arm DB/KB Overhead Lunges 

*Odd rounds: Right Arm

*Even Rounds: Left Arm


  • 200 Meter Run 
  • 5 Push Press (95/65)
  • 10 Alternating Front Rack Lunges (95/65)

*Can sub in DB/KB Overhead lunges for front rack to get some variance


  • Workout today is 10 total rounds for time. In those 10 rounds you will complete a 200 meter run, 10 Push Press (5 if you use  barbell) and 10 alternating lunges (DB/KB is Overhead, Barbell is front rack). For the dumbbell version each round you will complete the press and lunge on a different side. 


  • 200 Meter Run – If you have not mapped out your 200 meter distance then complete a :30s run away from your start point and a :30s run back. If you do not have access to run then complete 100 high knees each round. 
  • For the DB/KB movements, find a weighted object that allows you to complete the movements correctly. 


Core: 5 Rounds

  • 30 Flutter Kicks 
  • :30s Hollow Hold