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
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