ENCORE WEDNESDAY

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
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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
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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