Warm Up:
1 set:
1:00 bike
10 alternating Samson stretch
10 alternating plank reach throughs
20 DB toe taps
1 set:
1:00 bike
10 down dog + push-ups
10 alternating DB deadlifts
10 jump in place
1 set:
1:00 bike
10 front-to-back leg swings/side
10 DB shoulder press/side
10 DB jump-overs
Skill Work:
Accumulate:
10 Turkish getups/arm
– Use a light-to-moderate load.
WOD:
3 rounds for time:
18-calorie bike
21 alternating single-arm DB hang power snatches (25/35 lbs)
24 lateral DB jump-overs
Intended Stimulus: 9-14 Minutes
Intermediate:
Same as Rx
Beginner:
3 rounds for time:
12 cal bike
21 alternating single-arm DB hang power snatches (15/25 lbs)
15 lateral DB jump-overs
HOME WOD:
Equipment:
3 rounds for time:
18 burpees
21 alternating single-arm DB hang power snatches
24 lateral DB jump-overs
Bodyweight:
3 rounds for time:
18 burpees
21 weighted ground-to-overhead
24 lateral object jump-overs
Movement scaling options:
Bike: Calories, row, ski
DB snatch: Load, single-arm DB hang power clean (overhead limitation)
Lateral DB jump-overs: Forward facing, step-over
Limited equipment option:
3 rounds for time:
200-m run
21 alternating single-arm DB hang power snatches (25/35 lbs)
24 lateral DB jump-overs
Cool down:
3 sets:
:30 band pull-a-parts
:30 child’s pose stretch