20190618

WOD:

15 Min AMRAP:

20 Pull Ups

15 Wall Balls (20/14)

10 Box Jumps (24/20)

50 Double Unders

5 Min Rest, then…

3 Rounds:

10 Alt DB Box Step Ups (50/35) – 20” box for everyone

8 Alt Dumbbell Power Snatch (50/35)

6 Dumbbell Burpee Deadlifts (50/35)

Nice little Two-fer Tuesday!  15 Min AMRAP, 5 minute break, then a 3 rounder to finish things off.  Score these WODs separately

Video courtesy of Totus Fitness.  Alt DB Step Ups

Videos courtesy of Train FTW.  On the Alt DB Snatch, you can either switch hands at the bottom (when the DB hits the ground) or do it once the DB is even with the head as seen here.

Quick demo of Burpee Deadlifts.  Big thing, when you come out of the burpee, back sure you flatten your back before beginning to stand.

 

Scaling Options:

Pull Ups -> Buddha Pull Ups

Med ball weight -> 14/10 -> as needed

Box height -> as needed

DUs -> 100 Sus

DB weight -> 35/20 -> as needed

 

Cool Down:

Banded Shoulder Stretch – 2 min per side

 

Heel cord mash – 2 min per side

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