Warm Up:
2 sets:
10 alternating spiderman stretches
10 alternating soldier kicks
10 alternating plank reach-throughs
10 alternating v-ups
1 set:
10 single-leg DB deadlift/leg
10 single-arm DB shoulder presses/arm
10 DB good mornings
30 DB Russian twists
Specific Warm-Up:
DB Power Snatch
WOD:
For time:
25 DB power snatches left-arm (35/50 lb)
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-ups
Intermediate:
For time:
25 DB power snatches left-arm (20/35 lb)
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-ups
Beginner:
For time:
10 DB power snatches left-arm (10/15 lb)
10 DB power snatches right-arm
25 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
15 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
10 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
5 sit-ups
HOME WOD:
Equipment:
For time:
25 DB power snatches left-arm
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-ups
– Use one DB.
Bodyweight:
For time:
50-40-30-20-10:
Weighted ground-to-overhead
Sit-ups
Movement scaling options:
DB snatches: Load, hang DB snatch, DB clean (overhead limitation)
Sit-ups: Reps, plank hold (seconds)
Partner option:
5 rounds for time with a partner:
20 synchronized DB power snatches left-arm (35/50 lb)
20 synchronized DB power snatches right-arm
30 synchronized sit-ups
Cool down:
1 set:
1:00 banded shoulder stretch/side
1:00 pigeon pose/side