WOD:
AMRAP 12:
100-m single-DB suitcase carry (50/70 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm
Intermediate:
AMRAP 12:
100-m single-DB suitcase carry (35/50 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm
Beginner:
AMRAP 12:
100-m single-DB suitcase carry (15/20 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm
Home Workout:
Same as Rx
Movement scaling options:
Single DB suitcase carry: Load, single-dumbbell step-ups to a low box
Single DB push jerks: Load, single-dumbbell push presses, single-dumbbell shoulder presses
Post-Workout Skill Work:
Accumulate:
2:00 side plank, right
2:00 side plank, left