Wednesday, August 5th 2020

Outdoor WOD

A) 10×30 seconds on 30 seconds off:
Max calorie row
Rest 5 minutes then…

B) For time:
Row 1200/1000m
20 pushups
30 plank db taps
40 lateral hops over erg
50 alt. db snatches (50/35lb)
40 lateral hops over erg
30 plank db taps
20 pushups
*22 minute time cap.
*For plank db taps, set db an arms length away from you so that you have to extend your arm in the plank position to touch it. Plank is on the hands. Alternate hand that touches. Reps are total reps so 15/side.
*If not enough working rows, sub 2400m/2000m bike erg.
*Scale to lateral hops over db as needed

Home WOD

A) 10×30 seconds on 30 seconds off alternating between 1 and 2 for 5 rounds of each.
1) mountain climbers
2) down up jumping jacks

B) For time:
Run 800m
20 pushups
30 plank db taps
40 lateral hops over db
50 alt. db snatches (50/35lb)
40 lateral hops over db
30 plank db taps
20 pushups
Run 800m
*For plank db taps, set db an arms length away from you so that you have to extend your arm in the plank position to touch it. Plank is on the hands. Alternate hand that touches. Reps are total reps so 15/side.

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