Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Double Unders or 5 attempts

With single DB, perform:

5 Deadlifts per side

5 High Pulls per side

5 Push Press per side

6 Alt DB Snatch

5 Floor press per side

S/S/S:

DB Floor Press

15 Min to get 5 Sets of 8-10 reps*

 

Build in weight

 

*Superset with 15 Dips ea set (can be ring, or bar, or bench)

Video courtesy of The Power Athlete.  A little Floor Press work to get the chest, shoulders, and triceps going.

WOD:

4 Rounds for Time:

10 Right Arm DB Snatch (50/35)

30 Double Unders

10 Left Arm DB Snatch (50/35)

30 Double Unders

I know we primarily do our DB snatches where we alternate hands every rep.  Not today!  10 in a row on one side should give a nice burn on the shoulders!

 

 

Scaling options:

DB weight -> 35/25-> As needed

DUs -> 30 Penguin Hops -> 75 Single Unders

Video courtesy of WOD Prep.  Demo of Penguin Hops.

 

Cool Down:

Calf stretch on rig or wall – 2X1 Min each

 

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD