Workout Prep:
1 set:
3-5 kettlebell snatches/arm
5-8 kettlebell snatches/arm
– Use workout weight and variations.
WOD:
For time:
1,600-m run
100 wall-ball shots (14/20 lb) (9/10 ft)
100 KB snatches (35/53 lb)
Intended stimulus: 18-24 Minutes
Intermediate:
For time:
1,200-m run
100 wall-ball shots (10/14 lb) (9/10 ft)
100 KB snatches (25/35 lb)
Beginner:
2 rounds for time:
400-m run
25 wall-ball shots (6/10 lb) (9/10 ft)
25 KB snatches (15/25 lb)
Home Workout:
For time:
1.600-meter run
100 single-dumbbell thrusters (35/50 lb)
100 single-dumbbell hang snatches (35/50 lb)
– Hold one dumbbell anyway for the thrusters.
Movement scaling options:
Run: Distance, substitutions
Single arm KB snatches: Load, reps, dumbbell hang snatches, single-arm kettlebell swings
Wall ball shots: Reps, load, target height, dumbbell push presses, med-ball squats
Cool down:
1 set:
1:00 calf stretch/leg
1:00 couch stretch/leg
1:00 forearm barbell mash/arm