Friday
05.15.20 “At Home” WOD "90 Shiny" 21-15-9: DB Power Cleans 50 Double Unders After Each Round Directly Into... 21-15-9: DB Front Squats 50 Double Unders After Each Round STIMULUS DESCRIPTION • There are 2 parts to this workout, each consisting of a double dumbbell movement and jump rope movement • After each round on the dumbbell, you'll complete 50 double unders • There is no rest between the first couplet and the second • The workout flows as follows: 21 Dumbbell Power Cleans, 50 Double Unders 15 Dumbbell Power Cleans, 50 Double Unders 9 Dumbbell Power Cleans, 50 Double Unders 21 Dumbbell Front Squats, 50 Double Unders 15 Dumbbell Front Squats, 50 Double Unders 9 Dumbbell Front Squats, 50 Double Unders • Your score is the total time it takes you to complete the full workout • We expect this piece to take around 10-16 minutes to complete DUMBBELL MOVEMENTS • We're looking to use one dumbbell weight for both movements • This should be a moderate set of dumbbells that allows you to complete 21+ reps unbroken on each movement when fresh • On the power cleans, only one head of the dumbbell has to touch the floor on each rep • If you're modifying to a single dumbbell movement, complete the rep scheme as 30-20-10 to make up for the lighter weight MODIFICATIONS DOUBLE UNDERS • Reduce Reps • 75 Single Unders (1.5x) • 60 Seconds of Double Under Practice • 25 Over-and-Back Dumbbell Hops • 50 Line Hops • 50 Double Taps DUMBBELL FRONT SQUATS • Single Arm Dumbbell Front Squats • Goblet Squats (Kettlebell or Dumbbell) • Odd Object Goblet Squats • 2x Jumping Squats (42-30-18) DUMBBELL POWER CLEANS • Single Arm Dumbbell Power Cleans • Odd Object Ground to Shoulder WARMUP Mobility Ankle stretch x 2 Shoulder stretched 2 OH Circles Quad stretch x 2 6 Minutes For Quality 20 Single Unders 5 Push-up to Down Dog 20 Single Unders 10 Slow Wall Squats ***************** Body Armor For Time (5 Minute Cap): 100 Jumping Lunges On the Minute (Starting at 0:00): 5 Double DB Thrusters STIMULUS DESCRIPTION • Today's body armor primarily focuses on pressing with the lower body • At the top of every minute, you'll complete 5 double dumbbell thrusters • With whatever time remains in the minute, you'll complete as many jumping lunges as you can • Your workout will end when you have completed 100 jumping lunges • Count each jump as 1 rep (50 each side)
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