THREE-PEAT WEDNESDAY

Wednesday 03.25.20
“At Home” WOD
(Scroll down for now equipment version)


"Three-Peat"
*Running clock*
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Snatches


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


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

*DB 50/35
Or KB 53/35
On all DB/KB movements, alternate hands every 5 repetitions.


Stimulus
• We'll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)
• If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time
• On each of the 3 dumbbell movements we'll alternate hands every 5 reps
• Single Arm Hang snatches will come from in between the legs, starting just above the knee
• Single Arm Power cleans will start in between the feet with both ends of the dumbbell on the ground

Warm-Up
2-3 Sets
15 Knuckle Drags
15 Glute Bridges
15 Air Squats

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"Three-Peat" (No Equipment Version)
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead


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


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

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Extra work
1 mile run for time