NEWS
- OCTOBER CLINIC: Martha Theirl, DPT, will be here Friday, October 1st from 6-6:45p, teaching us how to create mobility and stability in overhead positions! Sign up at the front desk before Thursday, September 30th.
WOD
“The Set Up”
AMRAP 20
20 Dumbbell Snatches
20′ Overhead Walking Lunge
20 Dumbbell Step Ups, 20″
20 Toes to Bar
Weight: 50/35
AMRAP 20
20 Dumbbell Snatches
20′ Overhead Walking Lunge
20 Dumbbell Step Ups, 20″
20 Knee Ups
Weight: 35/20
AMRAP 20
20 Dumbbell Snatches
20′ Front Rack Walking Lunge
20 Dumbbell Step Ups, 20″
20 Leg Lifts
WOD GUIDANCE & GOALS
Choose a weight for the snatches that you can move the dumbbell for 20 reps unbroken (alternating arms). Use that same dumbbell to overhead walking lunge 20 feet, using either arm, and then use it for the step ups. Complete a round with 20 toes to bar, breaking every 5-10 reps. Each round will take about 4 minutes. Target 4-5 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 20
20 Frog Jumps
20′ Walking Lunge
20 Step Ups, 24″
20 V-Ups
ENDURANCE
Rest
3+ 6 25# no weights step up 18” TTB ku
3+64 MCx
5 20# DB 10 left arm only Snatch/10’ OH left arm lunge/10’ farmers carry lunge/20 DB StpUps/20 V-Ups and TuckUp mix
MTx 3 rounds 30#, 10 power TtB/proper TtBAs/KUs