General Warm Up
Core | Kipping | Overhead Prep
WOD
“Dip the Toe in”
6 min AMRAP
4 Single Arm Hang Kettlebell Clean & Jerk | Single Arm Hang Dumbbell Clean & Jerk
4 Toes To Bar
*Add 2 Clean & Jerks per Round
*Add 1 Toes To Bar per Round
*Rest 1 min*
6 min AMRAP
4 Single Arm Hang Kettlebell Snatch | Single Arm Hang Dumbbell Snatch
4 Ring Dip | Press Up
*Add 2 Snatches per Round
*Add 1 Ring Dip | Press Up per Round
*Rest 1 min*
6 min AMRAP
4 Single Arm Hang Kettlebell Clean & Jerk | Single Arm Hang Dumbbell Clean & Jerk
4 Toes To Bar
*Add 2 Clean & Jerks per Round
*Add 1 Toes To Bar per Round
*Rest 1 min*
6 min AMRAP
4 Single Arm Hang Kettlebell Snatch | Hang Dumbbell Snatch
4 Strict Ring Dip | Press Up
*Add 2 Snatches per Round
*Add 1 Ring Dip | Push Up per Round
ALL AMRAPS reset after the 1 min rest
*Weight: Kettlebell = 20 | 16kg Dumbbell = 22.5 | 15kg
Scaling and Modifications:
*Hanging Knee Raises | Leg Raises
*Sit Ups | V-Ups | Single Leg V – Ups | Dragon Flys
*Weight as needed
*Banded Ring Dips
WOD Results
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