WOD

Every 3 Minutes x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Lateral Dumbbell Burpees
12 Alternating Dumbbell Reverse Lunges
6 Lateral Dumbbell Burpees

no equipment

Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object

STIMULUS

DESCRIPTION

• We’ll work through 7 fast paced intervals today
• You’ll work through the 4 stations for time and rest until the next round begins
• Rounds begin on the 0-3-6-9-12-15-18
• Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest
• Your score is the slowest of the 7 rounds

ALTERNATING DUMBBELL POWER SNATCHES

• We’ll switch hands every rep on the dumbbell power snatches
• Choose a moderate weight here that allows you to complete the 12 reps unbroken each round
• Both bells should touch the ground at the bottom of each rep

ALTERNATING DUMBBELL REVERSE LUNGES

• You can hold the dumbbell goblet style for the reverse lunges
• Alternate legs every rep for a total of 6 on each side
• The back knee should touch the ground at the bottom of each rep
• Reach full hip extension at the top

LATERAL DUMBBELL BURPEES

• Both feet should pass over the top of the dumbbell when jumping over
• You can step up or jump up out of the burpee, but should jump over the dumbbell with two feet

MODFICATIONS

DUMBBELL POWER SNATCH

• Odd Object Ground to Overhead
• Kettlebell Swings

DUMBBELL REVERSE LUNGES

• Odd Object Reverse Lunges
• Kettlebell Reverse Lunges
• 12 Jumping Lunges

LATERAL DUMBBELL BURPEES

• 6 Regular Burpees

TIPS

• With your score being the slowest of the 7 rounds, establish your slowest time in the first round
• With each round, try to improve your score – even if only by 1 second
• This could simply mean finding one movement to go faster on each time
• This approach keeps you under control instead of in the panic zone from the beginning