90 SHINY FRIDAY

Friday
05.15.20
“At Home” WOD

"90 Shiny"
21-15-9:
DB Power Cleans
50 Double Unders After Each Round

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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
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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)