WOD
Thursday 03.04.2021
POSTED ON March 3, 2021
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Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
5 Single Arm DB Deadlift (each side – light weight)
5 Alt DB Hang Snatch (each side – light weight)
20 Double Unders or 20 single unders
3 Devil’s Press (light/moderate)
* Target time: 22-24 minutes
18/15 Calorie Ski Erg or 72 Double Unders (if Ski Erg is unavailable)
12 Alternating Single Arm Devil’s Press (50/35)
* Scaling option 1 (Masters 45+)
15/12 Calorie Ski Erg or 50 Double Unders
12 Alternating Single Arm Devil’s Press (35/25)
12/10 Calorie Ski Erg or 50 Single Unders
12 Alternating Dumbbell Snatch
* Limited Equipment Option
150 Calorie Ski Erg or 600 Double Unders
125 Alternating Single Arm Devil’s Press (50/35)
– One partner must always be holding a double kettlebell front rack (2x35s/2x25s)
30 sec side plank (left/right)
20 Russian Twist (each side)
10 Barbell Rollouts (very tough movement, scale or change as needed)