WOD: Sunday, August 16th, 2020 (Outdoor WOD 9 AM in parking lot)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Plank/Shoulder tap tabata – 2 minutes 
  • Samson stretch – 1 minute per side 

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Workout: AMRAP x 22 Minutes 

  • 16 Alternating DB/KB Suitcase Lunge (Right Side)
  • 8 DB/KB Squat Snatch (8 Per side)
  • 16 Alternating DB/KB Suitcase Lunge (Left Side)
  • 400 Meter Run 

BARBELL OPTION: AMRAP x 22 Minutes 

  • 16 Alternating DB/KB Suitcase Lunge (Right Side)
  • 8 Squat Snatch (115/75)
  • 16 Alternating DB/KB Suitcase Lunge (Left Side)
  • 400 Meter Run 

WORKOUT FLOW: 

  • Workout for today is 22 minutes long. In those 22 minutes you will try to accumulate as many rounds as possible. One full round is 16 Alternating Suitcase Lunge (Right Side), 8 Squat Snatch (DB/KB or Barbell), 16 Alternating Suitcase Lunge (Left Side), 400 Meter Run.

EQUIPMENT MODIFICATION:

  • For the DB/KB movements find a weighted object that allows you to complete both movements correctly. 
  • 400 Meter Run – If you have not mapped out the correct distance then complete a 2 minute run (1 minute run from start point and 1 minute run back). If you do not have access to a run then complete 200 High Knees. 

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • 30 Russian Twists