BENCHMARK WOD: SERVICE CUP 3
6 rounds for time of:
8 double-DB box step-overs (20/20 in) (35/50 lb)
12 single-DB snatches (35/50 lb)
48 double-unders
– Rest exactly 1 minute between rounds.
Time cap: 20 minutes
Intermediate:
6 rounds for time of:
8 double-DB box step-overs (20/20 in) (20/35 lb)
12 single-DB snatches (20/35 lb)
48 single-unders
– Rest exactly 1 minute between rounds.
Time cap: 20 minutes
Beginner:
4 rounds for time of:
8 single-DB box step-overs (12/20 in) (10/15 lb)
12 single-DB snatches (10/15 lb)
24 single-unders
– Rest exactly 1 minute between rounds.
Time cap: 20 minutes
Home Workout:
Same as Rx
Movement scaling options:
DB box step overs: Load, reps, height of the box, dumbbell lunge, box step-over (no dumbbells)
DB snatches: Load, reps, hang dumbbell snatch, dumbbell power clean (overhead limitation)
Double unders: Reps, 1-minute of attempts, single-unders, penguin taps
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats