Warm Up
5 Minute Row/Bike
Then...
2 Rounds:
-10 single arm DB deadlift (10 each arm)
-10 single arm DB hang clean (10 each arm)
-10 single arm DB press (10 each arm)
-10 AB Mat Sit Ups
WOD: For Time
-50 Alternating Dumbbell Snatch 50 V-Ups
-40 Alternating Dumbbell Snatch 40 V-Ups
-30 Alternating Dumbbell Snatch 30 V-Ups
-20 Alternating Dumbbell Snatch 20 V-Ups
-10 Alternating Dumbbell Snatch 10 V-Ups
Suggested Weight: Men: 40# DBs Women: 25# DBs
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
Choose a load on the dumbbell snatches that you could complete 30 unbroken reps comfortably when you are fresh. Focus on smooth transitions between hands and make sure to breathe. The first 100 reps of this workout should not take more than 6 minutes. If, after the first 50 toe touches, you are past the 6:00 mark, customize so that you can maintain a bit faster pace for the remainder of the workout. Remember, you can do toes to bar in place of the toe touches and it is only half the reps. Go with smaller sets and short breaks on the toe touches or toes to bar to avoid going to complete failure!
DUMBBELL 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.
CUSTOMIZATIONS
Alternating Dumbbell Hang Power Snatches
Kettlebell Swings
V-UPS
Touch toes to fingertips. Stay rigid and use a mat. Try not to touch feet to the ground, rather keep them about 6 inches off of the floor.
CUSTOMIZATIONS
Bend the Knees
Lying Leg Lifts
AB Mat Sit Ups
TOES TO BAR (OPTIONAL IN PLACE OF TOE TOUCHES) Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.