WOD: Monday, August 24th, 2020
Warm-up: Group Dynamic
- Plank/ Shoulder Tap Tabata – 2 Minutes
- :20s Plank + :10s of shoulder taps
- PVC (Broomstick) Pass Through – 15 SLOW Reps
- PVC Lat Stretch – :30s per side x 3
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Workout: AMRAP x 21 Minutes
- 28 Double Unders
- 14 DB/KB Alternating DB/KB Snatch
- 7 Burpees
Every 3 Minutes (Not including 0:00) complete:
- 200 Meter Run
BARBELL OPTION: AMRAP x 21 Minutes
- 28 Double Unders
- 7 Power Snatches (105/75)
- 7 Burpees
Every 3 Minutes (Not including 0:00) complete:
- 200 Meter Run
WORKOUT FLOW:
- Workout today is 21 minutes long. In these 21 minutes you will try to complete as many rounds as possible of 28 Double Unders, 14 DB/KB Snatches OR 7 Power Snatches with a barbell, and 7 burpees. Every 3 minutes, not including the start, you will complete a 200 meter run. After you complete the run you will continue to accumulate as many rounds as you can.
EQUIPMENT MODIFICATION:
- Double Unders – If you have a jump rope but do not possess the double under skill then complete 56 single unders. If you do not have a jump rope then complete 28 jumping jacks.
- DB/KB Snatch – Find a weighted object that allows you to complete this movement correctly.
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Core: AMRAP x 6 Minutes
- 11 V-Ups
- 22 Bicycle Crunches
- 11 Up-Downs
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