Warm Up:
1 set:
10 alternating Spiderman stretches
10 Kang squats
10 leg swings/leg (across the body)
10 single-leg dumbbell deadlifts/leg
1 set:
10 med-ball front squats
10 alternating dumbbell deadlifts
10 med-ball push presses to target
10 alternating dumbbell deadlift + shrugs
10 wall-ball shots
Specific Warm-Up:
2 sets:
10 alternating dumbbell snatches
10 wall-ball shots
– Rest :30 between sets.
WOD:
2 rounds for time:
50 alternating DB snatches (35/50 lb)
50 wall-ball shots (14/20 lb)(9/10 ft)
Intended stimulus: 8-12 Minutes
Intermediate:
2 rounds for time:
50 alternating DB snatches (20/35 lb)
50 wall-ball shots (10/14 lb)(9/10 ft)
Beginner:
2 rounds for time:
30 alternating DB snatches (10/15 lb)
30 wall-ball shots (6/10 lb)(9/10 ft)
Partner option:
AMRAP 20:
25 dumbbell snatches (35/50 lb)
25 wall-ball shots (14/20 lb)(9/10 ft)
At-home option:
2 rounds for time:
50 dumbbell snatches (35/50 lb)
50 single-dumbbell thrusters
Movement scaling options:
DB snatch: Load, hang dumbbell snatch, dumbbell clean, kettlebell swing
Wall-ball shot: Load, height, med-ball push press, med-ball front squat
Post-Workout Skill Work:
Accumulate with a partner:
40 DB Turkish get-ups