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Conditioning
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“Encore”
Complete on the 5:00 x 2 rounds of the following:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
Complete on the 5:00 x 2 rounds of the following:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
A new round starts every 5:00 (0:00-5:00-10:00-15:00)
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Kat!!
Will This WOD Have You Saying, “Encore”??
For todays workout you will be starting a new round every 5 minutes. The goal is to move quickly through the stations and rest the remainder of that 5 minutes. We want at least 1 minute of rest each round so tailor the workout to accomplish that. The RX Dumbbell weight is a pair of 50’s for men and a pair of 35’s for women but remember to check the “Workout Prep Notes” link on SugaWOD for other equipment variations. In rounds 3 and 4, the order of the DB movements flip flops so take note of that. Keep track of your time for each of the 4 rounds because your score will be all 4 times added together. Have fun with his internal style workout!
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Coach Lo with a workout brief for “Encore”.
Here is a video from Coach Lo explaining the workout. Let us know if you have any questions and we hope to see you guys at either the Nooner Zoom class or the 5pm class!!
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