4/15/20

Metcon
Home Wod #27 
(with equipment)
Every 3 Minutes x 7 Rounds:
12 Alternating Dumbbell Snatches
6 Lateral Dumbbell Burpees
12 Alternating Dumbbell Reverse Lunges
6 Lateral Dumbbell Burpees

(no equipment)
Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object
—-
*Your score is the slowest of the 7 rounds*

STIMULUS:
-We’ll work through 7 fast paced intervals today.
-You’ll work through the 4 stations for time and rest until the next round begins.
-Rounds begin on the 0-3-6-9-12-15-18
-Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest.
————————-
Strength/Accessory
3 Rounds:
30s Max Double Dumbbell Row
30s Max Chest Slap Pushups
30s Max Double DB Romanian DL
30s Max Pushups
*Rest 1:00 between*

MODIFICATIONS:
-Rows – Single dumbbell, or any odd-object can work here
-Clapping Pushups – Can be completed as any variation of pushup (regular, knees, box)
-Romanian Deadlifts – Unlock knees, but allow them to be a larger hinge than a traditional deadlift. No need to touch ground with bells (go as low as comfortable)

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