ZOOM WOD
DAILY-5 WARM-UP
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
3/3 SA DB Deadlift
3/3 SA DB Upright Row
3 Up-Downs
3 Burpees
(No Measure)
STRENGTH
EMOM x 12 MINUTES*
MIN 1 – :50 Single DB Upright Row
MIN 2 – :50 Single DB Press
MIN 3 – :50 Single DB Overhead Hold
*For all three movements, hold single DB by both heads. Perform slow and controlled every rep.
(Score is Reps)
WORKOUT
5 SETS FOR MAX REPS
1:15 – Max Single DB Thruster*
1:15 – Max Single DB Alt. Snatch
*Hold Single DB Across Chest
-1:00 Rest b/t Sets-
(Score is Reps)
***HOME WOD***
STRENGTH
EMOM x 12 MINUTES
MIN 1 – :45 Alt. Hammer Curls
MIN 2 – :45 DB Floor Press
MIN 3 – :45 Hollow Body Flutter Kicks
(Score is Reps)
WORKOUT
4 ROUNDS FOR TIME
400m Run
20 Burpees
10 DB Power Cleans
(Score is Time)