WARM UP – MOBILITY
2-3 rounds:
30-45s Skipping / DU practice
Dynamic shoulder / thoracic rotations / stretches
Thin band pressing / pulling activations
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Review and warm-up: Single DB hang snatch + S2OH
WOD A
THE BREAK UP
Complete AMRAP in 12 mins:
20 Unbroken doubleunders
10 SA dumbbell hang snatch (50/35) (All on the right)
10 SA dumbbell S2OH (All on the right)
20 Unbroken doubleunders
10 SA dumbbell hang snatch (All on the left)
10 SA dumbbell S2OH (All on the left)
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For “rx” if you trip on a set of DU’s you must re-start the set.
Scale as needed to “non-unbroken” DU’s, ~30s max, or 50 singles.
Dumbbell weight should allow a few rounds of the 10+10 unbroken.
WOD B
Every 90s x 12 (3 rounds each, 18 mins)
1) 8-10 Incline Dumbbell bench press @30X1
2) 8-10 Strict pull-ups @30X1 (Use bands or scale to 5-6 jumping negatives)
3) 8-10 Strict Ring or Bar dips
4) 8-10 Strict Toes to bar (sub to straight leg raise / knee crunch, or incline bench leg raises)
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Complete in order written, or: 2,1,4,3
Partner up to share equipment as needed
Optional Conditioning
TABATA SKI + PUSH-UP
8 rounds for total reps: (8 mins)
20s AMRAP Cal Ski Erg
10s rest
20s AMRAP Push-ups
10s rest
ACCESSORY
Crossover Symmetry: Iron Scap or Recovery
