Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
16 Minute AMRAP
(As Many Rounds and Reps as Possible in 16 Minutes)
-8 (R) Single Arm Dumbbell Power Snatch (Ground to Overhead)
-8 (R) Single Arm Dumbbell Shoulder Rack Step Up
-8 (L) Single Arm Dumbbell Power Snatch (Ground to Overhead)
-8 (L) Single Arm Dumbbell Shoulder Rack Step Up
-12 Box Jump
Suggestions
Men: 40# DB / 20-24″ Box Women: 25# DB / 16-20″ Box
Goal: 7-9 Rounds
Coaches Notes
Note that the step ups are alternating legs with the dumbbell at one shoulder. For example, with the dumbbell resting on your right shoulder, step up with the left leg and step back down is 1 rep. Keeping the dumbbell on your right shoulder, now step up with the right leg, step back down and now you’ve completed 2 reps. Complete 8 total reps this way for each shoulder-racked side.
When setting up the dumbbell snatch, sit with your hips a little lower to recruit more power from the legs. Keep your arm straight for as long as possible as you begin to extend into a jump position. Once you sent the power of your hips into the weight, follow through with a strong punch up with either straight legs or redipping into a shallow squat before standing all the way up. Control the weight back down and complete all 8 reps on one side at a time.
Quickly load and fire your hips for each box jump. Slightly bend your knees and hips to create power in your hips, then rapidly extend them upwards and pull your knees up to land in a partial squat on top of the box. For efficiency, avoid landing in a complete squat as this could tire out your legs more than necessary.
Keep your pace in the range of 1:45-2:15 per round.