Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*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 “DAVY JONES & CALYPSO”
On a 16 Min Clock 4 Rounds
-2 DB Push Up + Pull Across
-4 Alternating Dumbbell Power Snatch
Rest 1 Minute
4 Rounds
-4 DB Push Up + Pull Across
-8 Alternating Dumbbell Power Snatch
Rest 1 Minute
4 Rounds
-6 DB Push Up + Pull Across
-12 Alternating Dumbbell Power Snatch
Rest 1 Minute AMRAP to 16 Min
8 DB Push Up + Pull Across
16 Alternating Dumbbell Power Snatch
Suggestions
Men: 40# DB Women: 25# DB
Goal: Complete at least 2 Rounds at 8+16!
Coaches Notes
This one will start off super manageable, but trust us when we say – it’s going to get “real” real quick! If your’e not that familiar with the Power Snatch, then just do ground to overhead in any fashion you want. Example; power clean from the ground, then push press overhead. These are
alternating with one arm, so you will only need one DB for both movements.
To begin, you’ll start a clock working up to 16 minutes. Once your clock is going, you’ll start with the first 4 round couplet of 2/4. Once you’re finished with all 4 rounds, take a look at the clock and rest 1 minute. You’ll then do another 4 round couplet increasing reps to 4/8, followed by another 1 minute of rest. Then, again, another 4 round couplet increasing reps to 6/12, followed by 1 minute of rest. After your final minute of rest you’ll increase reps to 8/16 and continue working with this rep scheme until the clock hits 16 minutes.
The first four rounds of 2/4 reps will be fairly easy, and with each round after it will become progressively harder. For many of us, this workout is going to be all about managing the push up + pull across. We recommend breaking these into small, manageable sets for YOU from the start. Be mindful of how long you’re resting, as we want to do our best to stay moving consistently. If you find yourself slowing down significantly, we HIGHLY suggest customizing the push up + pull across to either knee push up + pull across or elevated push up + taps. Consider that as the push ups start to feel hard, this will have an effect on your snatches. Choose a weight where you can stay moving and don’t hesitate to customize weight as needed to meet the goal for this workout!