30min of work
18 Cal Row
9 Boxjumps 24”/20”
6 Pushups (Handstand Pushups)
3 Atlas Ground to shoulder AHAP
Home WOD (Compare to 03-05-20)
7 Rounds, starting a round every 3 min
21 Alt Lunge steps (with DB)
15 Alt Snatches
9 Burpees o/t Object (If your working time exceeds 1:30/1:40, scale down your reps to 15-12-9)
This workout is about working fast, having smooth movement paterns and minimizing the time between exercises.
In this workout you will be needing supple movement from the hips on all 3 exercises.
Start with a longer stretch session:
1 minute hipopener into 1 minute pigeon stretch R and 1 minute L.
Then warm up 3 rounds
6-10 Lunge steps (no weight)
Then with weight (build it up if possible)
6-10 Lunge steps
6-8 Alt Snatches
Do a test round, (maybe 12-9-6,) practice your transitions.
Set your interval timer to 7 cycles of 3 minutes.
Workout explanation, movement standards and options: