Wednesday 09-09-2020 Workout Of the Day
3 rounds OR 38 min CAP
100 DU
75 wallballs @14/20# or 75 anchored sit-ups (see workout notes)
50 DB snatch @35/50#
25 burpee box jumps @20/24”
rest 3:00
Workout Notes/Intentions: Today’s workout is a long one. DU should be fairly quick, taking about 60-90 seconds or so. Break the wallballs up as needed, try to hit a fairly big set to start. If you did Murph on Monday, you can sub the wallballs for sit ups, as you just did a high volume of squats and may need the recovery. The DB snatch shouldn’t take longer than about 3 minutes or so. If you need to break them up, do quick sets of 10 with short rest/a few breaths between sets. DB snatches should be alternating and from the ground (both heads of dumbbell must touch the ground). For the burpee box jumps you will need to stand up tall on the box. Stepping the burpee down and up can help set your pace. Just chip away at these reps and get them done. 3 minutes of rest follows, so you should be able to go pretty hard on the burpees and then recover before your next round.
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