NEWS

MON WOD Recording: Here
MON Core + Stretch: Here

WOD

“Death Bed”
On the 3 Minute for 7 Rounds
12 Dumbbell Snatch
6 Dumbbell Facing Burpees
12 Dumbbell Lunges
6 Dumbbell Facing Burpees

Post Intervals to Comments.

WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 12 total snatches (6 per side), alternating arms. Then, facing your dumbbell complete 6 burpees (do not have to open up or clap). Hold dumbbell in the rack position for the lunges (12 total, 6 per side alternating sides) and back to dumbbell facing burpees. Complete the work at the top of every 3 minute, recording your time for every round. Target 2 minutes per interval. Suggested weight 50/35.

BARBELL CLUB

1) Muscle snatch: Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

2) Snatch from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

3) Barbell bent over rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.