Wednesday WOD: 120 Boxes OPTION: 120 OH Squats

Workout

Sumo Deadlift 

5-7 Sets [Climbing]: 

3 Sumo Deadlifts 

‍

* 5 Second Negative 

* Aim to Increase Weight From 8/14/24

‍

"120 Boxes" 

Every 2 Minutes [Until 120 Box Jumps]: 

20 Dumbbell Snatches (50/35) 

AMRAP Box Jumps (24/20) 

‍

Time Cap: 16 Minutes 

‍

Or

Open-Games: Option

Every 2 Minutes [Until 120 Burpees]: 

20 Alternating Dumbbell Snatches

AMRAP Lateral Burpee Over The Dumbbell

‍

Dumbbell: (50/35)

‍

Time Cap: 16 Minutes

STRATEGY

• Athletes will need to complete 15 or more box jumps or Burpee's each interval in order to finish this workout within the time cap. If we already know that this is going to be lofty, we should reduce our reps so that we can be consistent across our intervals.

• Dumbbell snatches should ideally be unbroken at a smooth cadence that lets us recover our breathing a bit and immediately get back to work on the box jumps when we finish our set. Aiming to be about 1:00 of work to allow for at least 1:00 at the box.

Accessory Work

Bulletproof Shoulders 

[PART A]

3 x 10 Kneeling 1-Arm DB Press (10/side)

‍

[PART A]

3x10 Front Plate Raises

‍

Rest 2 Minutes Between All Sets