Warm Up:
1 set:
10 alternating spiderman stretches
5 push-ups to down dog
10 PVC pass throughs
5 push-ups to down dog
10 alternating reverse lunges
5 push-ups to down dog
10 PVC around-the-worlds
4 sets:
:20 bike
– Rest :10
:20 air squats
– Rest :10
Skill Work:
Every :30 for 10 sets:
1 power snatch
WOD:
On a 15:00 clock:
Max calorie bike
– Starting at 0:00 and every 3:00 after perform 2 rounds:
3 hang power snatches (95/135 lb)
6 push-ups
9 air squats
Intermediate:
On a 15:00 clock:
Max calorie bike
– Starting at 0:00 and every 3:00 after perform 2 rounds:
3 hang power snatches (65/95 lb)
6 push-ups
9 air squats
Beginner:
On a 15:00 clock:
Max calorie bike
– Starting at 0:00 and every 3:00 after perform 2 rounds:
3 hang power snatches (35/45 lb)
6 knee push-ups
9 air squats
HOME WOD:
Equipment:
On a 15:00 clock:
Max step-ups (knee height)
– Starting at 0:00 and every 3:00 after perform 2 rounds:
3 DB hang power snatches
6 push-ups
9 air squats
– Use two dumbbells.
Bodyweight:
On a 15:00 clock:
Max step-ups (knee height)
– Starting at 0:00 and every 3:00 after perform 2 rounds:
3 burpees
6 push-ups
9 air squats
Movement scaling options:
Bike: Row, ski, air runner, double-unders, single-unders
Hang power snatch: Load, hang power clean (overhead limitation), DB snatch/arm
Push-ups: Push-ups from knees, push-ups with hands on a box or bench, DB floor press
Air-squats: Air squat to a target, alternating lunges
Partner option:
10 rounds with a partner:
Partner 1: Max calorie bike
Partner 2: 2 rounds:
3 hang power snatches (95/135 lb)
6 push-ups
9 air squats
– Athletes switch when partner 2 completes their two rounds.
– The athlete with the most calories wins.
Cool down:
2 sets:
:30 frog stretch
:30 couch stretch/leg