Warm Up
5 minutes rowing/ OR biking
THEN..
2 ROUNDS:
-60 sec squat hold
-12 Push Ups
-9 DB Deadlifts
-6 DB Single Arm Strict Press (6 per arm)
-50 Single Unders
WOD
“DIECINUEVE”
Every 5 Min for 5 Total Rounds
-40 Double Unders/ OR 80 Singles
-20 Alternating Single Arm Dumbbell Snatch
-20 Wall Balls
Rest the remainder of each 5 min window.
Start a new round each time the clock hits 5:00 …(10:00, 15:00, 20:00).
RX Men: 40-50# DB RX Women: 25-35# DB
Goal: Under 4 Min per round
Think of this as 5 work intervals that should each take 3-4 minutes. Choose loads and movement variations that will allow for 90 seconds of rest between intervals, at least at the beginning!
For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think – jump – shrug – pull the elbow high and outside (to keep the dumbbell close) – pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side.
For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.