WARM UP – MOBILITY
2 rounds:
~90s Row
Dynamic upper / lower body joint rotations
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Full body stretch out: hip / hamstring / overhead etc.
Box step ups and box jump overs (step down)
Tech: Turkish get-ups w/ dumbbell
Review all DB/WOD movements and warm-up a few reps of each w/ a light-moderate DB.
WOD A
DUMBBELL CHIPPER
Complete for time:
50/40 Cal Row
40 Alt. Dumbbell snatch
30 Step down box jump overs (24/20″ step down)
20 Single arm DB thrusters (10/arm)
10 Alt. Single arm devil press
20 SA Dumbbell hang squat cleans (10/side)
30 Weighted box step ups (24/20″ 50/35 held anywhere)
40 SA Dumbbell overhead lunge steps (20/arm)
50 Cal Row
Rx: Single 50/35lb dumbbell
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Stagger heat 2 by 4-5 mins as needed to start on the rowers.
WOD B
In remaining class time build to a 1RM Turkish get-up
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side
ACCESSORY
2-3 rounds: rest as needed
8-10/side Dumbbell external rotations (elbow on knee)
8-10/side Powell raises @3,0,1,1
8-12 Ab-wheel rollouts
