WOD: Friday, August 21st, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Plank/Push Up Tabata – 2 Minutes
  • :20s plank + :10s of push ups 
  • PVC (Broomstick) Pass Through – 15 Reps

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Workout: 18 Minute Ladder 

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30…

  • DB/KB Lateral Hops
  • Mountain Climbers (PER SIDE)
  • DB/KB Push Press (PER SIDE)

*Between rounds complete: 100 Meter Run 

BARBELL OPTION: 18 Minute Ladder 

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30…

  • Lateral Hops over barbell
  • Mountain Climbers (PER SIDE)
  • Push Press (75/55)

*Between rounds complete: 100 Meter Run 

WORKOUT FLOW: 

  • Workout for today is a ladder of 18 minutes. You will start with 3 reps for all 3 movements and increase by 3’s each round. Between each round you will run 100 meters. 

EQUIPMENT MODIFICATION:

  • DB/KB Push Press – Find a weighted object that allows you to complete this movement correctly. 

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Core: 5 Rounds 

  • 20 Reach the ceilings 
  • 20 Kick the ceilings