Mar 24, 2020

Wednesday 3/25
WOD
“Three Peat”
Part A) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches=

Part B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans=

Part C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

On all dumbbell movements, alternate hands every 5 repetitions.

“Three Peat” (No Equipment Version)
Part A) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead

Part B) On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups

Part C) On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters

Video reference for creating an “Odd-Object”

3 comments:












  1. first 2 rounds finished just past 6 minutes. Finished round 3 at 7 minutes. Total time 21 minutes. 8# dumbell combo - 5 plus 3 pounders. Suggestion for next time - more legs! NOT!




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  2. Nice job! Remember to sign up if you want to check in with a coach :)

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  3. Opted for the gym workout from Comptrain yesterday - modified Dirty 30 in 33:04

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