WOD: Wednesday, August 19th, 2020

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • Toe Touches – 10 SLOW Reps 
  • Pigeon Stretch – 1 Minute per side 

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Workout: AMRAP x 22 Minutes 

  • 200 Meter Run 
  • 1 Round of DB/KB Snatch “DT”
  • 200 Meter Run 
  • 2 Rounds of DB/KB Snatch “DT” 
  • 200 – 3, 200 – 4, etc… 

*Snatch DT= 12 Deadlifts, 9 Hang Power Snatch, 6 Overhead Squats

Rotate arms whenever you want

BARBELL OPTION: AMRAP x 22 Minutes 

  • 200 Meter Run 
  • 1 Round of Snatch “DT” (95/65)
  • 200 Meter Run 
  • 2 Rounds of Snatch “DT” 
  • 200 – 3, 200 – 4, etc… 

*Snatch DT= 12 Deadlifts, 9 Hang Power Snatch, 6 Overhead Squats

WORKOUT FLOW: 

  • Workout for today is a 22 minute amrap. You will start by running 200 meters and then completing one full round of Snatch DT (DB/KB Or Barbell). You will then run 200 meters again and complete 2 rounds of snatch DT. You will continue adding a round after each 200 meter run until 22 minutes are up. 

EQUIPMENT MODIFICATION:

  • For the DB/KB movements find a weighted object that allows you to complete all 3 movements correctly. 
  • 200 Meter Run – Complete a 1 minute run if you have not mapped your distance. Complete 100 high knees if you’re not running. 

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Core: 4 Rounds 

  • 30 Mountain Climbers
  • 1:00 Plank on Hands