WOD: Sunday, July 26th, 2020 (OUTDOOR WOD @9 AM)
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Toe Touches – 10 SLOW Reps
- Samson Stretch – 1 Minute per side
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Workout: AMRAP x 22 Minutes
- 400 Meter Run
- 12 Alternating DB/KB Front Rack Lunges (6 per side)
- 10 DB/KB Front Squats
- 8 DB/KB Push Press
*All DB/KB movements are single arm movements. You will switch sides once you complete 1 FULL round.
BARBELL OPTION: AMRAP x 22 Minutes
- 400 Meter Run
- 12 Alternating Front Rack Lunges (95/65)
- 10 Front Squats (95/65)
- 8 Push Press (95/65)
WORKOUT FLOW:
- Workout is 22 minutes long. In those 22 minutes you will go for as many rounds as possible of a 400 meter run, 12 alternating lunges with the DB/KB OR barbell, 10 Front squats, and 8 push presses.
EQUIPMENT MODIFICATION:
- 400 Meter Run – If you have not mapped out a 400 meter distance then complete a 2 minute run (1 min from start point and 1 minute back). If you can’t run then complete 200 high knees instead.
- For all the DB/KB movements find a weighted object that allows you to complete them correctly.
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Core: 4 Rounds
- 15 Long Sit Ups
- 30 Side Crunches
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