Workout of the Day

WOD : For time:

-30 toes-to-bars

-40 single-arm dumbbell snatches (ground to overhead)

-50 dumbbell box step-overs

-40 single-arm dumbbell snatches

-30 toes-to-bars

Men: 50-lb. dumbbells, 24-in. box Women: 35-lb. dumbbells, 20-in. box

Scale TTB to hanging knee raises.

Weights can be scaled as follows Men: 35-lb. dumbbells, 20-in. box Women: 20-lb. dumbbells, 20-in. box If needed, substitute hollow rocks for the knee-raises and further reduce the weight of the dumbbells. Ignoring the dumbbells and performing unweighted box step-overs is also an option.

A. Front Squat– 4 x 5 @ 60% -3 second pause in bottom/rep

B. Clean Lift Off (https://www.youtube.com/watch?v=eKQkUlv6RDU) – 5 x 5 @ 80% clean -straps recommended -2 second pause at launch position/rep -alternate between B and the warm up sets of C

C. Clean & Jerk C1. 5 x 1 @ 75% -1 rep every minute -rest 3 minutes after C1, before starting C2 C2. 5 x 1 @ 80% -1 rep every 75 seconds

D. Snatch + Snatch from Launch – 3-5 x 1+2 @ 60% -snatch then hang onto bar/lower to hip and perform snatch from launch -straps recommended -on snatch from launch hold launch position 2 seconds/rep

Complete as many rounds as possible in 20 minutes of:

-15 burpees

-30-calorie row

WOD 1 = 6 min E2M (go every 2 minutes)

-10 barbell box squat good mornings

WOD2 = For time – 30 DB/KB side bends each side Complete 30 reps without stopping on one side, then do the other https://www.youtube.com/watch?v=_bVcLMlYZM8

WOD 3 = 6 min E2M

-20 GHD KB oblique crunches each side https://www.youtube.com/watch?v=T-iMOZEEMps

Notes range of motion is key here Scale to unweighted if 20 reps is too much or you are hitting the time cap. If GHD machine is too much then, scale to side over arch from GB side lever series Next scale down is bottom half oblique lift https://www.youtube.com/watch?v=5V2F–csvng

WOD 4= Accumulate 1 minute in L-sit

GB middle split series