Warm Up
Crossover Symmetry Shoulder Activation
-Jumping Jacks 1 Minute
Then
2 Rounds:
3-6-9 reps of:
-Shoulder Press
-Push Ups
-Pull Ups/ Ring Rows
WOD
Every 4 Min for 6 Rounds
(24 Min Total)
-12 Push Up + Dumbbell Drag
-18 Alternating Dumbbell Power Snatch (9 reps per arm)
-Run OR Row 200 Meters
RX Men: 40-50# DB
RX Women: 25-35# DB
Score: Slowest Round Only
Goal: Under 3:30
Give yourself a minute or less for each movement. Break up the push ups + drags early to avoid going to failure.
For the push up + dumbbell drag you will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can’t quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.
For the 200m run or row, you’re working with a minute or less. Shorten the distance as needed to fit the time window.