Wednesday
Warm-up
Warm-up
EMOM x 10:00 MINUTES
MIN 1 – :20/:20 SA DB Arnold Press
MIN 2 – :20/:20 SA DB Front Squat
MIN 3 – :20/:20 SA DB Deadlift
MIN 4 – :40 Sit-Thrus
MIN 5 – :40 Hollow Hold
MIN 1 – :20/:20 SA DB Arnold Press
MIN 2 – :20/:20 SA DB Front Squat
MIN 3 – :20/:20 SA DB Deadlift
MIN 4 – :40 Sit-Thrus
MIN 5 – :40 Hollow Hold
COACHES NOTE — Keep DB out for Teaching.
Workout
Ellen (Time)
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
Finisher
Metcon (Time)
FOR TIME*
21-15-9-15-21
Russian Twists
Hollow Body Flutter Kicks
21-15-9-15-21
Russian Twists
Hollow Body Flutter Kicks
*L + R = 1 Rep. Option to perform both movements weighted.
(Score is Time)
