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Bennie
Class WOD
For Time:
100 Dumbbell Snatches
100 Burpees
Limited/No Equipment WOD
For Time:
100 Odd Object Ground to Overhead or Tuck Jumps
100 Burpees
General Warm-Up
:30 Jog + Back Pedal around the DB/Backpack (switch directions @ :15)
:60 Walkout to spidermans (each leg)
:30 Side Shuffle around DB/Backpack (switch directions @ :15)
:60 Sampson + Hamstring stretch (alternating legs)
:30 Tuck Jumps (no rebounding)
:60 Strict Burpees (step down, push-up, step-up, jump+clap)
Class Specific Warm-Up
5 DB Strict Press + 5 ¼ Squats w/ DB Overhead (each arm)
:20 DB Hang Snatches Right Arm
:20 DB Hang Snatches Left Arm
:20 DB deadlifts (alternating hands)
:20 DB Snatches (alternating hands)
3 Step Down + Step Up Burpees
3 Jump Down + Step Up Burpees
3 WOD Style Burpees
Limited/No Equipment Warm-Up
5 Odd Object Presses + 5 ¼ Squats w/Odd Object Overhead
:20 Hang Odd Object to Overhead
:20 Odd Object Deadlifts
:20 Odd Object Ground to Overhead
Tuck Jumps
:20 little Tuck jumps
:20 Medium Tuck jumps
:20 Full Tuck Jumps
3 Step Down + Step Up Burpees
3 Jump Down + Step Up Burpees
3 WOD Style Burpees
Warm-Up Round
6 DB Snatches/Odd Object Ground to Overhead
6 Burpees
Modifications
Decrease Reps- 80/70/60 reps of each movement
DB Snatch/Odd Object GTO- deadlifts, power cleans, push press
Burpees- 5 min time domain, Burp/Up Down, Accumulate 3-4 mins in a plank
WOD Guidance
Start off with smart sets on the Snatches/GTO but should be doing at least 10 reps per set! This is your buy in to the burpees. When you get to the burpees here’s the challenge: Can you stay moving the whole time?! Answer: YES! You certainly can!!! Break them up into smaller sets in your head, but just keep moving! Once you get to your final 15-20 reps, time to turn on the afterburners!!
QOD
If you could be one Big Cat, which one would you be?
