Warm Up:
1 set:
200-meter run
12 single-arm BB deadlift (5/side)
25-ft KB farmers carry, left
25-ft KB farmers carry, right
1 set:
200-meter run
12 eye level swings
25-ft KB front-rack carry, left
25-ft BB front-rack carry, right
1 set:
200-meter run
12 KB swings
25-ft KB front-rack carry, left
25-ft BB front-rack carry, right
Skill Work:
On a 10:00 clock:
Handstand walk practice
WOD:
5 rounds for time:
10 alternating DB snatches (50/70 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right
Intermediate:
5 rounds for time:
10 alternating DB snatches (35/50 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right
Beginner:
5 rounds for time:
10 alternating DB snatches (25/35 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right
HOME WOD:
Equipment:
5 rounds for time:
10 alternating DB snatches
100-ft overhead DB carry (one arm down, switch on the way back)
Bodyweight:
5 rounds for time:
10 burpees
50-ft handstand walk
Movement scaling options:
DB snatch: Load, hang DB snatch,KB swing, eye-level KB swing
Overhead carry: Load, DB front-rack carry, DB farmers carry
Limited spacing option:
5 rounds for time:
10 alternating DB snatches (50/70 lb)
:30 DB overhead hold, left
:30 DB overhead hold, right
Cool down:
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side