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4 Rounds
- 1:00 Max Reps Mountain Climbers
- 1:00 Max Reps Alternating Hang Dumbbell Snatch (or No-Push Up Burpees to 6″ target)
- 1:00 Max Reps Single Arm Push Press (switch arms at :30) (or Jump Lunges)
1:00 Rest between rounds
Notes
Today’s workout is several time priority intervals. Keep a running count for each individual exercise. When logging your scores in SugarWOD, record your total mountain climbers in set 1, your total hang snatches (or No-Push Up Burpees to 6″ target) in set 2, and total push press (or Jump Lunges) in set 3.
For the mountain climbers, focus on keeping your hips low and in a good plank position. Challenge yourself to not come out of the plank for the whole minute.
Challenge yourself to hold on to the dumbbell for the entire minute during the snatches. Adjust your pace by resting with the dumbbell locked out overhead. If you do not have a dumbbell, you will perform No-Push Up Burpees to 6″ target. This is done by kicking your feet back into a plank, then jump up out of the burpee and jump to touch a target that is 6″ above your reach.
Here is a quick video showing the difference between the approach to hang snatches when using a dumbbell vs when using a kettlebell. The big difference is you will switch arms every time when using a dumbbell. You will not switch arms every rep with a kettlebell. Do a few in a row and then perform a low swing to switch arms.
For the push press, you will do as many reps as you can in :30 on one side and then switch sides for the remainder of the minute. Adjust your pace by resting with the dumbbell locked out overhead. If you do not have a dumbbell, you will perform jump lunges.
Here is a quick video showing the difference between the dumbbell push press and the kettlebell push press. The main difference is the front rack position. For the kettlebell, bring the elbows down and against your ribs. For the dumbbell, simply lower it tot the top of the shoulder.
Midline Extras
4 Rounds
- 10 V-Ups
- :10 Hollow Hold
- 20 Russian Twists
Rest :30
Notes
The extra work for today is a midline challenge. Try and complete all 3 movements without stopping between exercises.
The v-ups are to be done with straight legs. If you need to, break at the knee and tuck your thighs into your chest rather than keeping the legs straight.
The priority on the hollow hold is keeping your lower back in contact with the ground. Bring legs and arms in as needed.
The Russian twists are done single count, meaning you will touch the ground 10 times each side.