WOD: Monday, August 17th, 2020

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Warm-up: Group Dynamic

  • 300 Meter Run 
  • Sumo Inchworm Push ups – 5-4-3-2-1 
  • Pigeon Stretch – 1 minute per side 

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Workout: EMOM x 20 Minutes 

  • Min 1: Max Double Push up-Burpees
  • Min 2: Max DB/KB Thrusters 
  • Min 3: Max Ab-mat sit ups 
  • Min 4: Max DB/KB Swings 
  • Min 5: Rest 

BARBELL OPTION: EMOM x 20 Minutes 

  • Min 1: Max Double Push up-Burpees
  • Min 2: Max Thrusters (95/65)
  • Min 3: Max Ab-mat sit ups 
  • Min 4: Max Deadlifts (95/65)
  • Min 5: Rest 

WORKOUT FLOW: 

  • Workout for today is 20 minutes with a new movement starting at the top of every new minute. Each minute you will go for max reps. You will continue this for 4 total rounds (20 minutes).

EQUIPMENT MODIFICATION:

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

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Core: 4 Rounds 

  • 15 Tuck Ups 
  • :30s Hollow Hold