GRIP & RIP WEDNESDAY

Wednesday
04.22.20
“At Home” WOD

"Grip and Rip"
[On the 0:00]
For Time:
21 Burpees
1 Round of "Dumbbell DT"
18 Burpees
1 Round of "Dumbbell DT"
15 Burpees
1 Round of "Dumbbell DT"
12 Burpees
1 Round of "Dumbbell DT"

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
18 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
15 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
12 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"

STIMULUS
DESCRIPTION
• Part 1 of the workout is for time and begins on the 0:00

• 1 Rd of "Dumbbell DT" is to be completed with 2 Dumbbells and goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
********

• We'll time cap Part 1 at 9 minutes to allow for at least 1 minute of rest before beginning part 2
• Part 2 begins is also for time and begins on the 10:00
• In this section, you'll alternate between air squat hops over the dumbbell and 1 round of "Dumbbell DT"
• There is no time cap for this part
• Your score is the sum total of Part 1 + Part 2

DUMBBELL DT
• You are ideally able to complete the hang power cleans and push jerks unbroken for each round of "Dumbbell DT"
• If you only have heavier weights that do not allow for this, reducing the rep scheme to something like 9-6-3 can help you achieve the desired stimulus
• If you only have 1 dumbbell available, complete one of the following options:
* Option 1:
12 Single Dumbbell Deadlifts (6 Each Side)
9 Russian Dumbbell Swings (Hold 1 Head of Dumbbell)
6 Single Dumbbell Push Jerks (Hold Both Heads of Barbell)
* Option 2:
12 Single Dumbbell Deadlifts (6 Each Side)
10 Single Arm Dumbbell Hang Cleans (5 Each Side)
8 Single Arm Dumbbell Push Jerks (4 Each Side)

AIR SQUAT HOPS
• For the Air Squat Hops, you'll complete an air squat on one side of the dumbbell, then jump laterally over weight
• A rep is counted every time the feet hit on the other side of the bell

MODIFICATIONS
DUMBBELL DT
• 27 Kettlebell Swings (Equal Reps to "DT")
*******************

WARMUP
Mobility (1 min each)
Shoulder stretch x 2
Pike stretch
Palm Plank hold
Figure 4 x 2
Quad stretch c 2
****
1 Minute Active Spidermans
40 Sec Single Dumbbell Deadlifts (20 Sec Each Side)
1 Min Frog Hops
40 Sec Single Dumbbell Russian Swings (20 Seconds Each Side)
1 Minute Mountain Climbers
40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)
*********************
(No equipment)
"Grip and Rip"
[On the 0:00]
For Time:
21 Burpees
1 Round of "Odd Object DT"
18 Burpees
1 Round of "Odd Object DT"
15 Burpees
1 Round of "Odd Object DT"
12 Burpees
1 Round of "Odd Object DT"

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of "Odd Object DT"
18 Air Squats Hops Over Dumbbell
1 Round of "Odd Object DT"
15 Air Squats Hops Over Dumbbell
1 Round of "Odd Object DT"
12 Air Squats Hops Over Dumbbell
1 Round of "Odd Object DT"

******************
Body Armor
3 Giant Sets:
:30 Seconds Bent Over Row Hold (Right)
:30 Seconds Bent Over Row Hold (Left)
:30 Seconds Overhead Hold (Right)
:30 Seconds Overhead Hold (Left)

Rest 1 Minute Between Sets

STIMULUS
DESCRIPTION
• Today's Body Armor is focused on isometric holds
• Let's choose weights that are challenging, but allow for unbroken 30 second holds
• You can use one weight across or increase over the 3 sets
• If you only have lighter weights available, lengthen out these holds to 45-60 seconds
• If you only have heavier weights available, shorter these holds to 15-25 seconds
• There is no rest between each movement, but 1 minute of rest between rounds