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Wednesday May 20th WOD

Strength:

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


9

9

9

9

................ 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

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