PRIMER:
9 Minutes for Quality:
60s Machine
14 Alternating Box Step Ups
14 Weight Abmat Sit Ups
3 Muscle Snatches
3 Pause OHS
3 Hang Squat Snatches
MOBILITY:
Warrior Squat
Saddle Archer
STRENGTH:
3 x
1 Snatch +
1 Pause OHS +
4 OHS
(from the ground)
GYM WOD: Underdog – AMRAP 20
50 DU’s + 20 OHS @ 165/115
50 DU’s + 35 Cal Row
50 DU’s + 50 C2B
50 DU’s + 35 Cal Row
50 DU’s + 20 OHS @ 165/115
No C2B: 50 Pull Ups or 50 KBS @ 70/53
No OHS: Front Squats or Barbell Overhead Lunges
AT HOME WOD:
Dumbbell Version:
50 DU’s + 20 Single DB OHS
50 DU’s + 35 Cal Row
50 DU’s + 50 C2B
50 DU’s + 35 Cal Row
50 DU’s + 20 Single DB OHS
Bulletproof Shoulders:
50 DU’s + 20 Single DB OHS
50 DU’s + 35 Cal Row
50 DU’s + 50 Pendlay Rows
50 DU’s + 35 Cal Row
50 DU’s + 20 Single DB OHS
No Equipment:
50 Line Hops + 40 Lunges
50 Line Hops + 400M Row
50 Line Hops + 40 Pull ups
50 Line Hops + 400M Row
50 Line Hops + 40 Lunges