WOD:
“La-Z-Boy”
For Time
4 Rounds
50ft (15m) Single Arm Dumbbell Overhead Lunge
25 Abmat Sit-Ups
15 Alternating Dumbbell Snatch
5/4 Ring Muscle-Ups
Dumbbell: 50/35lb (22.5/15kg)
Time Cap: 18:00
Score = Time
—
Level 2:
4 Rounds
50ft (15m) Single Arm Dumbbell Overhead Lunge
25 Abmat Sit-Ups
15 Alternating Dumbbell Snatch
12 Pull-Ups
9/7 Ring Dips
Dumbbell: 35/25lb (15/12kg)
—
Level 1:
4 Rounds
50ft (15m) Plate Overhead Lunge
20 Abmat Sit-Ups
15 Alternating Dumbbell Hang Snatch
12 Ring Rows
9 Push-Ups
Dumbbell: 25/15lb (12/7kg)
—
Masters 55+:
4 Rounds
50ft (15m) Single Arm Dumbbell Overhead Lunge
20 Abmat Sit-Ups
12 Alternating Dumbbell Snatch
3 Ring Muscle-Ups or
(12 Pull-Ups
9/7 Ring Dips)
Dumbbell: 35/25lb (15/12kg)
—-
Competitor:
4 Rounds
60ft (18m) Single Arm Dumbbell Overhead Lunge
25 GHD Sit-Ups
15 Alternating Dumbbell Snatch
8/6 Ring Muscle-Ups
Time Cap: 18:00
Dumbbell: 70/50lb (32/22.5kg)
—
Hotel Gym / Travel:
4 Rounds
50ft Single Arm Dumbbell Overhead Lunge
25 Abmat Sit-Ups
15 Alternating Dumbbell Snatch
10 Strict Pull-Ups
10 Strict Dips
Time Cap: 18:00
Dumbbell: 50/35lb (22.5/15kg)