top of page

Wednesday May 20th WOD


Sumo Stance Deadlifts 3x10

Stiff leg Dead Lifts 3x10

Conditioning: For Time: 12-1 ladder

Another one of my all time fav wods!

12 Dumbbell Snatch Right Arm (Rx+50/35) (Rx40/25)

12 Overhead Alt Lunges Right Arm

12 Dumbbell Snatch Left Arm

12 Overhead Lunges Left Arm

11 Dumbbell Snatch Right Arm

11 Dumbbell Overhead Lunges Right leg

11 Dumbbell Snatch Left arm

11 Dumbbell Overhead Lunges left leg

10 Dumbbell Snatch Right

10 Dumbbell Overhead Lunge Right leg

10 Dumbbell Snatch Left

10 Dumbbell Overhead Lunge left leg





................ Keep going down the ladder till you get to 1

For the Lunges:

You will do all 12 alt lunges with the dumbbell straight up overhead with your right arm fully locked out the entire time. Then you will switch and do Alt Snatches left arm and 12 Atl lunges with the left arm straight up over head

*Scaling option will be to keep the dumbbell in the front rack on the right shoulder, and then left shoulder

68 views0 comments

Recent Posts

See All

Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans

Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching

bottom of page