The 8:00 AM WOD class will be cancelled on Saturday, June 20 due to a private event at the gym.
Please join us at one of our other Saturday classes:
• 6:00 AM – Weightlifting
• 7:00 AM – WOD
• 9:00 AM – Engine45
Thank you for your understanding!
General Warm Up (5-12)
3 rounds:
20 Banded Pull Aparts
10 Banded Single Arm Cuban Press (each side)
10 Single Leg Glute Bridge (each side)
single arm cuban press:
Specific Warm Up (12-18)
DB:
5 DB Deadlift (each arm)
5 DB Hang Snatch (each arm)
3 Deadlift + 3 Snatch (each arm)
*All with light load
3 Deadlift + 3 Snatch (each arm)
*With workout load
Burpee:
5 Hips down pushups
4 Hips pops
2 Burpees over DB
RX: (22-42)
For time.
50 SA DB Deadlift
50 SA DB Snatch
50 Burpee over DB
50 SA DB Snatch
50 SA DB Deadlift
50/35lb.
Goal: Sub 16:00
Cap: 20:00
Intermediate:
50 SA DB Deadlift
50 SA DB Snatch
50 Burpee over DB
50 SA DB Snatch
50 SA DB Deadlift
35/20lb.
Baseline:
30 SA DB Deadlift
30 SA DB Snatch
30 Burpee over DB
30 SA DB Snatch
30 SA DB Deadlift
15/10lb.
(46-58)
Every :90 for 8 sets
Odd sets) :45 Max Deficit Pushup
Even sets) :45 Max Banded Good Morning
Today’s workout is a 50’s chipper, all you need is a dumbbell and some space. The goal is to choose a relatively light load that allows you to keep moving continuously and maintain a cyclical pace throughout. The single-arm dumbbell deadlifts will elevate the heart rate and fatigue the posterior chain, which will continue to be challenged during the alternating dumbbell snatches and even more so during the burpees. The key is to push the pace while staying under control. Avoid coming out too hot and stay disciplined with short, consistent rest periods. If scaling is needed, consider reducing the overall volume rather than just the load. Completing 40 or even 30 reps per movement can help preserve the intended stimulus.