NEWS

MON WOD Recording: Here

WOD

“Trenches”

AMRAP 8
20 Dumbbell Lunges
20 Dumbbell Snatch
— 800 Meter Run —
AMRAP 8
10 Double Jump Burpee
20 Dumbbell Snatches
–800 Meter Run —
Weights: 50/35

AMRAP 8
20 Dumbbell Lunges
20 Dumbbell Snatch
— 800 Meter Run —
AMRAP 8
10 Double Jump Burpee
20 Dumbbell Snatches
–800 Meter Run —

Weights: 35/20

AMRAP 8
20 Dumbbell Lunges
20 Dumbbell Snatch
— 600 Meter Run —
AMRAP 8
10 Double Jump Burpee
20 Dumbbell Snatches
–600 Meter Run —

Weights: 25/15

WOD GUIDANCE & GOALS
With a dumbbell held in the rack position, complete 20 total lunges. Then complete 20 total snatches, alternating arms. The first round should be unbroken for both movements. Target 4+ rounds for the first AMRAP 8. At the 8 mark, immediately run 800 meters, with the intent to finish around 4 minutes. At the 13 minute mark you will start the second AMRAP 8. Complete 10 lateral burpees with a double jump over your dumbbell, then another 20 alternating dumbbell snatches. Target 3+ rounds. At the end of the second AMRAP 8, immediately run 800 meters with a target of 4 minutes.

Post Rounds, Time, Rounds, Time to Comments.

HOME WOD

AMRAP 8
20 Lunges
20 Superman Rocks
800 Meter Run
AMRAP 8
10 Burpees
20 Hollow Rocks
800 Meter Run

ENDURANCE

Rest