“When you have one foot in the past, and one in the future, you piss on the present.”” – Dan Harris
(equipment)
5 rounds for time of:
Run, 400 m
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell Overhead Squats
STIMULUS
You’ll complete the 3 listed movement for 5 total rounds
Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout
Single Arm Dumbbell Overhead Squats can be a very limited movement for many
Two different dumbbells may be used to tackle both movements with intended stimulus
Let’s treat the run as somewhat of a buy-in
The workout isn’t necessarily “won” there
It is “won” by thriving on the snatches and overhead squats
A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round
Your score is total time of completion
SUBSTITUTIONS:
RUN
If unable to run outside, complete one of the following:
500 Meter Bike Erg
250 Meter Row
12/9 Calorie Assault Bike or Echo Bike
150 Meter Assault Runner
20 x 10 Meter Shuttle Runs
SINGLE ARM DUMBBELL OVERHEAD SQUATS
Single Arm Dumbbell Front Squats
WARM-UP
EMOM 12:
Minute 1: 100m Jog
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Air Squats
Minute 4: 20 Dumbbell Swings
(no equipment)
5 rounds for time of:
Run, 400 m
20 Odd Object Ground-to-Overheads
20 Odd Object Squats
STIMULUS
You’ll complete the 3 listed movement for 5 total rounds
Set up your odd-object with a weight that you can complete each movement in 1-2 sets within the workout
Let’s treat the run as somewhat of a buy-in
The workout isn’t necessarily “won” there
It is “won” by thriving on the ground to overhead and the squats
A helpful approach can be to establish your first round as your slowest, and then try to be seconds faster with each round
Your score is total time of completion
SUBS
RUN
If unable to run outside, complete one of the following:
20 x 10 Meter Shuttle Runs
WARM-UP
EMOM 12:
Minute 1: 100m Jog
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Air Squats
Minute 4: 20 Odd-Object Swings (chest high)
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