Warm Up:
1 set:
:30 row (easy pace)
10 alternating spiderman stretches
10 staggered stance good mornings/leg
1 set:
:30 row (moderate pace)
10 alternating lunges
10 alternating DB deadlifts
1 set:
:30 row (moderate pace)
10 air squats
10 alternating DB sumo deadlift high pulls
1 set:
:30 row (fast pace)
10 DB goblet squats
10 alternating DB snatches
Specific Warm-Up:
2 sets:
5-10 overhead squats
WOD:
For time:
50 calorie row
50 overhead squats (75/115 lb)
50 alternating DB snatches (35/50 lb)
Time Cap: 13 Minutes
Intermediate:
For time:
50 calorie row
50 overhead squats (55/75lb)
50 alternating DB snatch (25/35 lb)
Beginner:
For time:
40 calorie row
40 overhead squats (45/45 lb)
40 alternating DB snatches (15/20 lb)
HOME WOD:
Equipment:
For time:
50 alternating DB power cleans
50 single-arm DB overhead squats
50 alternating DB snatches
– Use one DB.
Bodyweight:
For time:
50 weighted step-ups (knee height)
50 PVC overhead squats
50 burpees
Movement scaling options:
Row: Calories, bike, SkiErg
Overhead squat: Load, overhead lunge, back squat (overhead limitation)
DB snatch: Load, DB sumo-deadlift high-pull (overhead limitation), KB swing
Partner option:
For time with a partner:
100 calorie row
100 overhead squats (75/115 lb)
100 alternating DB snatches (35/50 lb)
Post-Workout Skill Work:
Accumulate:
3:00 weighted plank hold (35/45 lb)