141107 Friday – Whole Life Challenge & “Scimitar”

The Whole Life Challenge ends on Saturday. When we started 8 weeks ago everyone did a Strength and Met-con baseline workout. We will be retesting those tomorrow at 6:00PM in the Bear Cave. 

Mobility: Shoulder Mobility.

Skill Practice Warm Up: Spend 10 minutes working up to a challenging 3 rep bench press.

Workout: “Scimitar” – 7 rounds for time.

7 ‘high’ box jumps (Advanced: 30″, Intermediate*: 24″, Novice: 20″)

Ring dips (Advanced: 7 reps, Intermediate*: 4 reps, Novice: 7 push ups)

7 single arm dumbbell overhead squat, alternate as desired (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

7L/7R single arm dumbbell hang power snatch (same)

*Women’s Rx

Scaling Guide: 13 – 19 minutes

Coaching Tips: Do some extra hip and ankle mobility if you have time while warming up. The single arm DB overhead squats are required a ton of mobility. If you need to scale the weight down to get full depth on overhead squat, grab a second dumbbell, don’t also scale down the hang snatch, unless needed.

Log your results online by clicking here.

Compare To: New Workout!


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