Fitness
WOD
Cycle Benchmark
"Rocky"
3 rounds for time
30 alternating dumbbell snatches (35/20)
20 dumbbell goblet squats (35/20)
10 dumbbell hang clean and jerks (35/20)
Core
8 minute alternating EMOM
evens-15 weighted situps
odds-30 second plank
Performance
WOD
Cycle Benchmark
"Rocky"
3 rounds for time
30 alternating dumbbell snatches (50/35)
20 dumbbell goblet squats (50/35)
10 dumbbell hang clean and jerks (50/35)
Core
8 minute alternating EMOM
evens-15 weighted situps
odds-30 second plank
Competition
WOD
Cycle Benchmark
"Rocky"
3 rounds for time
30 alternating dumbbell snatches (70/50)
20 dumbbell overhead squats (70/50)
10 ring muscle ups
Core
8 minute alternating EMOM
evens-15 weighted situps
odds-30 second plank