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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


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!!


If you could be one Big Cat, which one would you be?