201009

Warmup

3 Rounds NOT For Time

100m run

PVC Passovers

PVC/Light DB Deadlifts

PVC/Light DB Strict Press

3 Burpees

Garage(RX)

15 Min AMRAP

10 Alternating Burpee Dumbbell Snatches

10 Weighted Box Step Overs

10 Dumbbell Goblet Squats

Minimal

15 Min AMRAP

10 Backpack/Sandbag Devils Press

10 Backpack/Sandbag Box Step Overs

10 Backpack/Sandbag Front Squats

Description

At 3…2…1…Go! You will do 10 Alternating Single Dumbbell Burpee Snatches. Next, you will do 10 Step Overs and then 10 Goblets Squats. That is one round. Your score is the total number of rounds and reps completed in the 15 minute period.

Weight

The weight for this workout should be moderate or light. Base your decision on what feels good for the snatches.

Stimulus

The intended stimulus for this workout is just raw steady moving sweat dripping work. These movements take a while to complete so if you’re flying through it you’ve gone too light or you might be having an out of body experience. Slow down so you don’t have to take big breaks and just keep fucking moving.

Scales and Mods

ADSDBS- The name is ridiculous. So much so that I don't even want to type it out again. Make sure you watch the video above and do some practice reps. There’s a lot of moving parts in these snatches.

If going light on these doesn’t help you can modify. Try doing a burpee, then deadlifting the DB, Clean it up to a front rack position, and then push it overhead. All that would be one rep. But it's a single rep that you can break down into parts and get through it safely.

Step Overs-These can be modified by using a lighter weight. Or you can do Step Ups without the “over” portion. You’d be surprised how much volume that adds over the course of a workout.

Goblet Squats- If going light on these doesn’t make them manageable just get rid of the weight and do whatever you normally do as an Air Squat at a 2 to 1 ratio.

Hangin tough. Staying hungry.

Let's Get It!!!