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 “TYR”
12 Min AMRAP
(As Many Rounds and Reps As Possible in 12 Minutes)
-12 Right Arm Dumbbell Power Snatch
-8 (Right) Single Arm Dumbbell Thruster
-12 Left Arm Dumbbell Power Snatch
-8 (Left) Single Arm Dumbbell Thruster
Suggestions
Men: 40# DB Women: 25# DB
Goal: 7-9 Rounds
Coaches Notes
You’re aiming to finish a round every 1:20-1:45. That means you should be moving quickly and taking few, short breaks each round. Choose a weight that you’re confident you can do both the snatches and thrusters unbroken with the entire 12 minutes. For the sake of sustainability, consider breaking after the 11th snatch to shake out your arm and take a few breaths before performing the 12th rep, and then go right into your thrusters.