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
5 Rounds
-200 Meter Run
-24 Alternating Single Arm Dumbbell Power Snatch/ Ground to Overhead in any fashion
-200 Meter Run
Rest 1 Minute Between Rounds
**This version could also be done with: 12 Sandbag Ground to Overhead/ OR
12 Double Dumbbell Snatch
Suggestions Men: 40# DB Women: 25# DB
Goal: 3-4 Minutes per round
Coaches Notes
Yum – love a good run sandwich!! And this one has some kick to it.
The first 200 meters should be a strong effort, but not so hard that you can’t get right to work on the snatches. Then, push the pace on the second 200 meters knowing you’ll get a solid minute rest on the return. Do your best to keep your shoulders loose and relaxed during both.
For the snatches, go with a dumbbell weight that you’re pretty certain you can do unbroken – even if it would be uncomfortable! If you HAVE to break, it should only be once – and super quick!! Try to breathe through each rep – exhale as you lock out overhead, inhale as you lower back to the floor.