Wednesday 05.23.20
“At Home” WOD "Encore" On the 5:00 x 2 Rds 21 Over-and-Back Dumbbell Hops 12 Thrusters 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks 21 Over-and-Back Dumbbell Hops 6 Devil's Press Then... On the 5:00 x 2 Rds 21 Over-and-Back Dumbbell Hops 6 Devil's Press 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks 21 Over-and-Back Dumbbell Hops 12 Thrusters STIMULUS DESCRIPTION • A new round starts every 5 minutes in this interval workout • You'll quickly work through the stations listed and rest with whatever time remains until the next round begins • We're looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover • The order of the dumbbell movements flip flops in rounds 3 and 4 • Record your time for each of the 4 rounds - as your score is the total of these times added together DUMBBELL MOVEMENTS • In order to maintain the faster paced stimulus of these rounds, choose weights that allow you to complete each dumbbell station unbroken • This should be a moderate set of dumbbells that is challenging, but manageable • Here are some things to consider: * Clean and Jerks: * Only 1 head of the dumbbell has to touch the floor outside of the feet in the bottom * You can push press or push jerk the dumbbells overhead * Devils Press: * This movement is a combination of a dumbbell burpee and a double dumbbell snatch * The chest should make contact with the floor on each rep * Swing the bells overhead without pausing at the shoulders OVER AND BACK DUMBBELL HOPS • This movement is performed exactly as it sounds • Jump over the handle of 1 dumbbell with both feet • 1 Rep: Over and Back (42 Total Jumps) MODIFICATIONS OVER-AND-BACK DUMBBELL HOPS • 42 Double Unders • 42 Line Hops • 42 Double Taps • 42 Mountain Climbers (21 Each Leg) • 65 Single Unders THRUSTERS • 12 Single Arm Dumbbell Thrusters • 12 Goblet Thrusters • 12 Odd Object Thrusters • 24 Jumping Air Squats CLEAN AND JERKS • Single Arm Dumbbell Clean and Jerks • Odd Object Clean and Jerks DEVIL'S PRESS • Single Arm Devil's Press • Burpee Broad Jumps ****************** WARMUP Mobility (1 min each) Ankle x 2 Shoulder stretch x 2 Quad stretch x 2 Figure 4 x 2 2 Sets 30 Sec Front Plank 20 Jumping Jacks 10 Glute Bridges 5 Inchworm to Push-up Single Dumbbell Warmup or Odd-Object Performed With Light Dumbbell: 10 Goblet Squats 10 Romanian Deadlifts (Each Side) 10 Single Arm Russian Swings 10 Strict Press (Each Side) 10 Goblet Squats ******************* Body Armor Alternating Double Tabata x 4 Rounds: A) 40 Seconds Flutter Kicks, 20 Seconds Rest B) 40 Seconds Hollow Rocks, 20 Seconds Rest STIMULUS DESCRIPTION • Today's body armor is focused on the midline • Alternate back and forth between these two movements for 4 rounds • The flow of the workout goes as follows: 4 Rounds: 40 Seconds Flutter Kicks 20 Seconds Rest 40 Seconds Hollow Rocks 20 Seconds Rest • With rest built in, the goal is to move for as much of the 40 seconds as you can
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