warm-up:
Dynamic
Strength:
E2MOM for 12:00
1 strict press+2 push press+3 push jerk
WOD “Mainsite 180903”:
3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box
Scaling
Reduce the weight and reps in order to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.
Intermediate Option
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders
Men: 35-lb. dumbbells, 20-in. box
Women: 20-lb. dumbbells, 20-in. box
Beginner Option
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders
Men: 20-lb. dumbbells, 15-in. box
Women: 10-lb. dumbbells, 12-in. box