“Palace” 

AMRAP6

2 Single Dumbbell Reverse Lunges, 20 Double Unders

4 Single Dumbbell Reverse Lunges, 20 Double Unders

6 Single Dumbbell Reverse Lunges, 20 Double Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP6

2 Single Dumbbell Power Snatches, 20 Double Unders

4 Single Dumbbell Power Snatches, 20 Double Unders

6 Single Dumbbell Power Snatches, 20 Double Unders

Continue to add (2) power snatches per round

“Palace” Limited/Bodyweight

AMRAP6

2 Odd-Object Reverse Lunges, 20 Double Taps

4 Odd-Object Reverse Lunges, 20 Double Taps

6 Odd-Object Reverse Lunges, 20 Double Taps

Continue to add (2) odd-object reverse lunges per round

Rest 2:00

AMRAP6

2 Odd-Object Ground to Overhead, 20 Double Taps

4 Odd-Object Ground to Overhead, 20 Double Taps

6 Odd-Object Ground to Overhead, 20 Double Taps

Continue to add (2) Odd-Object Ground to Overhead per round

“Palace”

Warm Up
General

3 Rounds

:30 sec Single Unders/ Jumping Jacks

:30 sec Alternating Samson Stretch

:30 sec Alternating Calf Stretch

:30 PVC/Broomstick/Towel Pass Throughs

:30 Inchworm to 2 alternating shoulder taps

WOD Specific

Class

8 Bodyweight Reverse Lunges

:30 sec Double Taps

8 Warm up weight Dumbbell Reverse Lunges

:30 sec Double under practice

8 Alternating Dumbbell Deadlifts

5/5 Dumbbell Strict Press (Right/Left)

5/5 1-arm Dumbbell Overhead 1/4 Squats (Right/Left)

8 Alternating Dumbbell Hang Power Snatch

8 Alternating Dumbbell Power Snatch

*Switch to workout weight dumbbell

6 Dumbbell Reverse Lunges, 10 Double Unders

6 Dumbbell Power Snatches, 10 Double Unders

Limited/No Equipment WOD Warm Up

8 Bodyweight Reverse Lunges

:30 sec Double Taps

8 Odd-Object Reverse Lunges

:30 sec Double Taps

8 Odd-Object Deadlifts

8 Odd-Object Strict Press

8 Odd-Object Ground to Overhead

*Switch to workout odd-object weight

6 Odd-Object Reverse Lunges, 10 Double Taps

6 Odd-Object Ground to Overhead, 10 Double Taps

WOD Guidance
Pick a dumbbell weight you can hold onto for twenty plus reps on reverse lunges and power snatches. Stay smooth and steady on double unders

Pick on odd-object, for example a backpack, for reverse lunges and ground to overhead. Stay smooth and steady on double taps while working on timing and rhythm.
Box Brief
3 Virtual Classes Tomorrow!!!
9 AM CLASS WOD: https://zoom.us/j/414658247
12 PM CORE: https://zoom.us/j/550462702
3 PM MOBILITY: https://zoom.us/j/400081705

Question of the Day
What movie is worth purchasing on demand?