Warm Up:
2 sets:
30 single-unders
:20 Samson stretch/leg
10 burpees
5 single-arm dumbbell shoulder-to-overhead/arm
WOD:
For time:
20 burpees
100 double-unders
20 left-arm DB snatches
20 right-arm DB snatches
400/500-m row
50 single-arm overhead DB lunges
400/500-m row
20 left-arm DB snatches
20 right-arm DB snatches
100 double-unders
20 burpees
– Use one dumbbell (35/50 lb).
– Switch arms on the lunges as needed
Intended Stimulus: 13-18 Minutes
Intermediate:
For time:
20 burpees
50 double-unders
20 left-arm DB snatches
20 right-arm DB snatches
400/500-m row
50 single-arm overhead DB lunges
400/500-m row
20 left-arm DB snatches
20 right-arm DB snatches
50 double-unders
20 burpees
– Use one dumbbell (25/35 lb).
– Switch arms on the lunges as needed
Beginner:
For time:
15 burpees
50 single-unders
15 left-arm DB snatches
15 right-arm DB snatches
300/400-m row
30 single-arm overhead DB lunges
300/400-m row
15 left-arm DB snatches
15 right-arm DB snatches
50 single-unders
15 burpees
– Use one dumbbell (15/25 lb).
– Switch arms on the lunges as needed
Home Workout:
For time:
20 burpees
100 double-unders
20 left-arm dumbbell snatches
20 right-arm dumbbell snatches
400-meter run
50 single-arm overhead dumbbell lunges
400-meter run
20 left-arm dumbbell snatches
20 right-arm dumbbell snatches
100 double-unders
20 burpees
– Use one dumbbell (35/50 lb).
– Switch arms on the lunges as needed
Movement scaling options:
Burpee: Reps, up-downs
Double under: Reps, single-unders
DB snatch: Load, dumbbell hang snatches
Row: Distance, substitutions
Single-arm overhead DB lunge: Load, unweighted lunges
Cool down:
200-meter recovery walk
:30 Samson stretch/leg
:30 elbow-to-instep/leg
:30 scorpion stretch/side