Warm Up:
2 sets:
10 arm circles forward
10 arm circles backward
10 alternating elbow-to-instep
AMRAP 5:
10 alternating single-leg deadlifts (light DB)
10 alternating reverse lunges
5 push-ups
5 sit-ups
Specific Warm-Up:
10 alternating DB deadlifts
10 alternating DB deadlift + high pulls
5 partial DB overhead squats/arm
10 alternating DB snatches
BENCHMARK WOD: HOPE FOR REFUGEES
3 rounds for reps:
1:00 8-m shuttle runs
1:00 DB snatches (35/50 lb)
1:00 bike for calories
1:00 DB box step-ups (20/24 in) (35/50 lb)
1:00 strict burpees
– Rest 1:00 between rounds.
– Use a single DB for snatches and step-ups.
– 1 8-m shuttle run = 1 rep.
Intermediate:
Same as Rx
Beginner:
3 rounds for reps:
1:00 8-m shuttle runs
1:00 DB snatches (15/25 lb)
1:00 bike for calories
1:00 DB box step-ups (20 in) (15/25 lb)
1:00 strict burpees
– Rest 1:00 between rounds.
– Use a single DB for snatches and step-ups.
– 1 8-m shuttle run = 1 rep.
Movement scaling options:
DB snatches: Reduce load, DB deadlifts
DB box step-ups: Reduce load, reduce box height
Strict burpees: Perform the push-up from the knees, strict up-downs, plank hold
Limited equipment:
3 rounds for max reps of:
1:00 8-m shuttle runs
1:00 DB snatches (35/50 lb)
1:00 single-unders
1:00 DB lunges (35/50 lb)
1:00 strict burpees
– Rest 1:00 between rounds.
– Use a single DB for snatches and step-ups.
– One 8-m shuttle run = 1 rep.
Cool down:
2 sets:
:30 doorway pec stretch/side
:30 seated hamstring stretch