WOD

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
6 Devil’s Press

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devil’s Press
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
12 Thrusters

DECSCRIPTION

• A new round starts every 5 minutes in this interval workout (0-5-10-15)
• You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins
• We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover
• The order of the dumbbell movements flip flops in rounds 3 and 4
• Record your time for each of the 4 rounds – as your score is the total of these times added together

DUMBBELL MOVEMENTS

• In order to maintain the faster paced stimulus of these rounds, choose weights that allow you to complete each dumbbell station unbroken
• This should be a moderate set of dumbbells that is challenging, but manageable
• If you’re on the fence – go on the lighter side and move faster
• Decide what weight to used based on the toughest of the 3 movements for you – as we’re ideally using the same weight for all movements
• Here are some things to consider:
• Clean and Jerks:
  • Only 1 head of the dumbbell has to touch the floor outside of the feet in the bottom
  • You can push press or push jerk the dumbbells overhead
• Devils Press:
  • This movement is a combination of a dumbbell burpee and a double dumbbell snatch
  • The chest should make contact with the floor on each rep
  • Swing the bells overhead without pausing at the shoulders

OVER AND BACK DUMBBELL HOPS

• This movement is performed exactly as it sounds
• Jump over the handle of 1 dumbbell with both feet
• 1 Rep: Over and Back (42 Total Jumps)

MODIFICATIONS

OVER-AND-BACK DUMBBELL HOPS

• 42 Double Unders
• 42 Line Hops
• 42 Double Taps
• 42 Mountain Climbers (21 Each Leg)
• 65 Single Unders

THRUSTERS

• 12 Single Arm Dumbbell Thrusters
• 12 Goblet Thrusters
• 12 Medicine Ball Squat Clean Thrusters
• 12 Wallballs
• 12 Odd Object Thrusters
• 24 Jumping Air Squats
• Barbell Thrusters (95/65) (Kilos: 43/29)

CLEAN AND JERKS

• Single Arm Dumbbell Clean and Jerks
• Odd Object Clean and Jerks
• Barbell Clean and Jerks 65/95

DEVIL’S PRESS

• Single Arm Devil’s Press
• Burpee Box Jumps
• Burpee Broad Jumps
• Barbell Power Snatch 65/95

TIPS

• With a little rest built in to each of these intervals, we want to move with smart intensity
• It’s easy to complete round 1 at lightning speed, but envision what speed you’ll be moving at in the 3rd interval
• That pace might be the best option from the beginning, as a good goal would be to keep your fastest and slowest rounds within 10 seconds of each other
• Move with a purpose in the opening interval, but use it as your “feel out round”
• After the first round is complete, evaluate whether you should slow down somewhere, speed up your movement, or hold a similar pace