WORKOUT OF THE DAY
For Time:
3 Rounds of:
30 DB Hang Power Snatch (50/35)
0.4/0.35 Mile Bike
…rest 3 minutes..
2 Rounds of:
30 Goblet Squats (53/35)
25 TTB
…rest 3 minutes…
1 Round of:
50 Deadlift (135/93)
50 Burpees
Part 1: DB snatch has a prescribed load today that is intended to be fast. You’ll do 15 reps on one arm and then 15 on the other. Pick a weight you can do unbroken. This entire workout is cardio heavy, high intensity, and meant to be done fast. Don’t hold back on the bike. Go fast. You have 3 minutes of rest before section 2 and while the DB is work you should be able to get some breath back. Part 2: for the goblet squats you’ll switch to a KB. You can hold it in any front hold position so long as it is NOT resting on your shoulder. Cheaters. What will make the TTB challenging is that it’s paired with a movement where the KB is in an isometric hold. Stay away from doing a bunch of singles, but don’t be worried if this turns into several sets to accumulate your 25 reps. TTR is a great modification, especially if it promotes bigger sets. Part 3: The final couplet cannot be partitioned. You must complete 50 deadlifts and then 50 burpees. So the end of the workout will be slooooooow. Now on the other hand, you should be able to move the barbell really quick. This is a weight that should feel very light and could potentially be done in 1 set. All this said, the general approach is treat each section as if it were individually for time. You have 3 minutes to recover between which should be enough time to go just as hard in the following couplet.
WOD AT HOME
DB Curls:
5 x 10 (each arm)
5 Rounds, Each For Time:
7 Burpees
3 Wall Climbs
7 Burpees
14 Alt. DB Snatch (AHAP)
…rest 2 minutes b/w rounds…
