midline strength – Mon 7.16.18

 In W.O.D.

Strength: Thruster 3-3-3-3-3

Conditioning: 3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups

Men: 53-lb kettlebell/50-lb. dumbbell
Women: 35 to 40-lb. kettlebell/dumbbell

Scroll for scaling options.


Related:
• The Dumbbell Power Snatch
• The Single-Dumbbell Overhead Squat


Scaling
This workout challenges your flexibility and midline strength more than your metabolic engine. Reduce the load on the dumbbell and modify the L pull-up in order to keep a moderate pace. The single-arm overhead squat demands good flexibility but should still be attempted.

Intermediate Option
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 kipping L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 kipping L pull-ups

Men: 35-lb. kettlebell/dumbbell
Women: 18 to 20-lb. kettlebell/dumbbell

Beginner Option
3 rounds for time of:
5 dumbbell power snatches, left arm
5 single-arm overhead squats, left arm
5 jumping L pull-ups
5 dumbbell power snatches, right arm
5 single-arm overhead squats, right arm
5 jumping L pull-ups

Men: 18 to 25-lb. kettlebell/dumbbell
Women: 15-lb. dumbbell


Mondays at 7 PM – The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.

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