HOME WOD, MAY 23rd

Warm-Up
20 DU, Singles, Jumping Jacks
20 Toe Touches
20 Shoulder Circles (10 Forward / 10 Back)
20 Hip Circles (10 Right / 10 Left)
20 Arm Circles (10 Forward / 10 Back)
10 Lateral Lunges
10 Iron Cross
10 Scorpions
6 Alt. Hang Snatch (No Equipment – 3 Right / 3 Left
6 Squats
6 Single Arm or Double Arm Devil’s Press (No Equipment)
6 Walking Lunges
Strength Work
12 MIN EMOM:
4 Rounds:
MIN 1: 4 Alt. DB Hang Snatch + 10 Russian Twists
MIN 2: 10ft OH Walking Lunge + 2 Butt Slapping Burpees
MIN 3: 2 Devil’s Press + 20 DU
WOD
200522B
Partner WOD
14 MIN AMRAP:
8 Goblet Squats
12 DB Alt. Hang Snatch
50 Double-Unders
***Max Rep Butt Slapping Burpees3 MIN REST

14 MIN AMRAP
20ft OH DB/ Barbell Walking Lunge
10 Russian Twists
5 Single Arm or Double DB Devil’s Press
***Max Rep Box Step Ups
(Score = Total Rds + Reps)

WOD DETAILS
*Athlete A will complete 1 full round of the AMRAP while Athlete B completes as many reps as possible of the max rep movement. Athletes will switch when a full round is completed.
Movement Variations:
*Goblet Squat (Suggested Weight, #50/35 DB)
~BW Squats
*DB Hang Snatch (Suggested Weight, #50/35 DB)
~Barbell Hang Snatch (Suggested Weight, #95/65 or #75/55-45
*50 DU
~100 Singles, 50 Line Hops, or 50 Jacks
*OH DB/Barbell Walking Lunges (10ft – Down / 10ft – Back)
~Barbell (Suggested Weight, #95/65)
~Single or Double DB or Plate
*Russian Twists (Each twist = 1)
~Plate or DB (Guys: #25 – 35 / Ladies: #15 – 25)
*Single Arm or Dbl DB Devil’s Press (Suggested Weight, #50/35)