OVERVIEW
Today’s WOD is a new benchmark called Ellen. This triplet of burpees, dumbbell snatches and dumbbell thrusters will challenge the entire body. 20 burpees is challenging but should be completed in less than 3 minutes each round. If the reps are too high to complete in 3 minutes reduce the number of reps to allow the work to be done in 3 minutes or less. The dumbbell weight for snatches and thrusters should allow us to complete the reps unbroken or at most 1 break per set. One dumbbell will be used for snatches and both dumbbells will be used for the thrusters. Shoot to finish this workout in less than 15 minutes. Get ready on 3-2-1 to SEND IT!!!
WARMUP
Mobility - 2 Rounds
20 Cal Row
10 Goblet Squats w/ 3 sec pause at bottom - light DB
5 TGUs per side - light DB
Activation - Light dumbbells
Snatches
5 single arm DB deadlifts - per side
5 single arm DB deadlifts + high pull - per side
5 single arm DB muscle snatches - per side
5 single arm DB power snatches - per side
10 single arm DB snatches - alternating arms
Thruster
7 dumbbell push presses
7 dumbbell front squats
7 dumbbell thrusters
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2 Rounds - 2nd round at WOD weight
5 - burpees
5 - db snatches per arm
5 - db thrusters
WOD
Ellen
3 Rounds For Time:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
♀ 35-lb DBs ♂50-lb DBs
COOL DOWN
Banded good mornings - light band x25 reps
Foam roll upper back x 1 minute