Warm Up:
1 set:
1:00 row
10 alternating Samson stretch
10 alternating plank reach throughs
10 box step-ups (20/24 in)
1 set:
1:00 row
10 sit-ups
10 alternating DB deadlift
10 alternating v-ups
10 alternating DB sumo deadlift high pulls
1 set:
1:00 row
10 v-ups
10 DB box step-ups
10 alternating DB snatches
Specific Warm-Up:
1 set:
:30 row for calories
5 toes-to-bar
5 DB box step-ups
5 alternating DB snatches
:30 row for calories
WOD:
For time:
42/60 calorie row
then…
21-15-9-3:
Toes-to-bars
DB box step-ups (20/24 in) (35/50 lb)
Alternating DB snatches (35/50 lb)
then…
42/60 calorie row
– Use a single DB for step-ups and DB snatches.
Time Cap: 11:00-17:00
Intermediate:
For time:
30/42 calorie row
then…
21-15-9-3:
Knee-to-armpits
DB box step-ups (20/24 in) (20/35 lb)
Alternating DB snatches (20/35 lb)
then…
30/42 calorie row
– Use a single DB for step-ups and DB snatches.
Beginner:
For time:
21/30 calorie row
then…
21-15-9-3:
Hanging knee raises
DB box step-ups (12/20 in) (10/15 lb)
Alternating DB snatches (10/15 lb)
then…
21/30 calorie row
– Use a single DB for step-ups and DB snatches.
HOME WOD:
Equipment:
For time:
600-m run
then…
21-15-9-3:
V-ups
DB step-ups (knee height)
Alternating DB snatches
then…
600-m run
– Use a single DB for step-ups and DB snatches.
Bodyweight:
For time:
600-m run
then…
21-15-9-3:
V-ups
Weighted step-ups (knee height)
Weighted ground-to-overhead
then…
600-m run
– Use a single DB for step-ups and DB snatches.
Movement scaling options:
Row: Calories, bike, SkiErg
Toes to bar: Knees-to-armpits, hanging knee raises, v-ups
DB box-step-ups: Load, height, DB lunges
DB snatch: Load, DB power clean (overhead limitation), DB sumo deadlift high pull (overhead limitation)
Partner option:
4 Rounds with a partner:
Partner 1: 42/60 calorie row
Partner 2:
AMRAP:
10 toes-to-bars
10 DB box step-ups (20/24 in) (35/50 lb)
10 Alternating DB snatches (35/50 lb)
Cool down:
Accumulate:
1:00 foam roll calf/leg
1:00 foam roll IT band/leg