WOD - Saturday 2021-01-23


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!!!


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


  • 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


  • 7 dumbbell push presses

  • 7 dumbbell front squats

  • 7 dumbbell thrusters


2 Rounds - 2nd round at WOD weight

5 - burpees

5 - db snatches per arm

5 - db thrusters



3 Rounds For Time:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

♀ 35-lb DBs ♂50-lb DBs


Banded good mornings - light band x25 reps

Foam roll upper back x 1 minute

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