Warmup:

Grab light KB and pair of light DBs

3 Rounds:

10 KB Deadlifts

10 Russian KB Swings

5 Push-ups on DBs

4 Devil’s Press (see video below, courtesy of NCFit)

4 Alt DB Snatch (See video below, courtesy of Camille Leblanc-Bazinet)

WOD:

For Time:

100 American KB Swings* (53/35)

*Every Minute on the Minute, do 3 Devil’s Press (50/35)

 

Three-minute rest, then…

 

100 Alt DB Snatch* (50/35)

*Every Minute on the Minute, do 6 Alt Goblet Lunges (53/35)

Video courtesy of WOD Star.  Demo of the Alternating Goblet Lunge.  So, as you start this WOD, your goal is to get a good enough chunk of KB swings done per minute, but still have enough in you to do the EMOM Devil Press reps before going right back to the KB swings.  That said, don’t try to get all the reps done in one minute.  That just won’t happen.  Once you hit the 100 swings, take that 3-minute break, then keep the same game plan, but this time when doing Alternating DB Snatches.  I would suggest at about 10 seconds before the end of every minute, stop and get ready for the EMOM Goblet Lunges.

 

Scaling Options:

KB Weight -> 35/25 -> as needed

DB weight -> 35/25 -> as needed

 

Cool Down:

Roll Out T-Spine – 2 Min

 

Roll out quads – 1 Min per side