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- For Time
- 10 Single Arm DB Power Snatches
- 25ft Single Arm DB Overhead Walking Lunges
- 20 Single Arm DB Power Snatches
- 50ft Single Arm DB Overhead Walking Lunges
- 30 Single Arm DB Power Snatches
- 75ft Single Arm DB Overhead Walking Lunges
- 40 Single Arm DB Power Snatches
- 100ft Single Arm DB Overhead Walking Lunges
- Dumb-Bell 50/35 lb
Choose one DB weight and use for all the movements. For the DB Snatches perform from the hang position. DB snatch sequence will be 5/5 a side for 10, 10/10 a side for 20, 15/15 for 30 & 20/20 a side for the round with 40 reps. The single arm DB OH walking lunge increases in distance after each round. Switch arms as needed for the walking lunges.
TIps : Perform each round unbroken and stay consistent. Other options would be to rest 3-5 secs before performing the DB snatches, then the same amount of rest after completing each of the 25ft lunges. Scaling options, use the same strategies as mentioned above but choose a light DB weight which feels comfortable for execution of movements.
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About the wod
Daniel Danao coaches & trains at the HKIACF Box in Afghanistan with all levels of athletes, multinational soldiers, police, fire fighters and contractors. Two HERO WODS were also created for the CF community in Afghanistan.
