Monday November 28, 2022

“Even though you’re growing up, you should never stop having fun.” -Nina Dobrev 

Warm Up: 
AMRAP 5:
7 up downs
14 ground to overhead (10-15 lb plate)
21 air squats

Specific Warm-Up: 
2 sets:
5 thrusters + 5 snatches

BENCHMARK WOD: ELLEN
3 rounds for time:
20 burpees
21 dumbbell snatches (35/50 lb)
12 dumbbell thrusters (35/50 lb)

Time Cap: 13 Minutes

Intermediate: 
Same as Rx

Beginner:
2 rounds:
50 thrusters (35/45 lb)
50 KB swings (26/35 lb)

HOME WOD: 
Equipment: 
3 rounds for time:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Bodyweight: 
3 rounds for time:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Movement scaling options:
DB snatch: Load, hang DB snatch, eye-level KB swing
DB thruster: Load, single-arm DB thruster, DB front squat, KB squat
Burpee: Reps, straight-arm burpee, burpee to a box

Post-Workout Skill Work: 
3 sets:
4 KB Turkish get-ups/arm
8 KB windmills/arm