“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?