Warm Up:
1 round:
8/10 calories
10 alternating slow toy soldiers in place
8/10 calories
10 alternating Samson stretch
8/10 calories
10 alternating plank reach throughs
8/10 calories
10 inchworm + push-ups
Specific Warm-Up:
1 round:
5 calories on athlete’s choice of machine
10 alternating dumbbell snatches
– Use workout load and machine.
WOD:
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (35/50 lb).
Intermediate:
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (20/35 lb).
Beginner:
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 10 alternating hang dumbbell snatches (10/15 lb).
Home Workout:
AMRAP 12:
5 shuttle runs (25 ft)
5 burpees
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (35/50 lb).
– 1 shuttle run = 25 ft down + 25 ft back.
Movement scaling options:
Calories: Athlete’s choice of machine
DB snatch: Load, reps, dumbbell hang snatches
Post-Workout Skill Work:
Accumulate:
50 DB good mornings
– Use the same single dumbbell from the workout.
– Hold the dumbbell at the chest.