WOD: Tuesday, August 25th, 2020

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Warm-up: Group Dynamic

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

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Workout: For Time 

21 – 15 – 9 

  • Pull Ups 
  • DB/KB Thrusters (PER SIDE)

-Rest 3 Minutes-

9 – 15 – 21 

  • DB/KB Thrusters (PER SIDE)
  • Pull Ups 

BARBELL OPTION: For Time 

21 – 15 – 9 

  • Pull Ups 
  • Thrusters (95/65)

-Rest 3 Minutes-

9 – 15 – 21 

  • Thrusters (95/65)
  • Pull Ups 

WORKOUT FLOW: 

  • Workout today is for time. You will start with a descending ladder of pull ups and thrusters. You will then rest 3 minutes and complete the same ladder in reverse order of reps and movements. 

EQUIPMENT MODIFICATION:

  • Pull ups – If you have nowhere to do pull ups then complete bent over rows with a DB/KB per side. 
  • DB/KB Thrusters – Find a weighted object that allows you to complete the squat and press motion correctly. 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s 6-inch hold