HANNAH BANANA FRIDAY

Friday
04.10.20
“At Home” WOD

"Hannah Banana"
18 Min AmRap
10 Strict Toes to Bar
20 Alternating Dumbbell Power Snatches
60 Double-Unders

STIMULUS
• Using a single dumbbell in this longer AMRAP workout
• Pick a weight that you can complete the snatches with 1 break MAX each round
• For the strict toes to bar choose a number and height for feet that allows you to stay as strict as possible
• Aim to complete the double unders in 1-2 sets
• FInd a moderate pace through the whole workout that allows you to attack the strict toes to bar with precise quality
• Let's use a break-up strategy on the strict toes to bar that maintains technical movement patterns throughout this 18 minute workout
*********************
WARM-UP
Mobility (1 min each)
Ankle stretch x 2
Shoulder stretch x 2
OH circles
Figure 4 x 2
***********
50 Single Unders
50 Double Unders
*************
3 Rds
30 Sec Samson Stretch (each)
15 Glute Bridges
20 Cossack Squats
15 Air Squats
********************
"Hannah Banana" (No Equipment Version)
18 Min AmRap
10 Toe Raises
20 Odd-Object Ground-to-Overhead
60 Double-Unders

STIMULUS
• This workout is all about finding a consistent break-up strategy to carry you through the 18 minutes of work
• Taking short calculated breaks can sometimes allow you to move faster then bigger sets with longer break
• Set up a weight that you can complete the ground to overhead with 1 break MAX each round
• Aim to complete the double unders in 1-2 sets

SUBS
Double Unders
• 60 Hot Hops (each foot tap counts as a rep)
******************
Body Armor
5 Giant Sets:
5 Jump Squats
10 Lemon Squeezes
:15s Hollow Rocks
Rest 1:00 between
Not for score, but for quality movement.

Jump Squats
• A full depth squat, jumping as high as possible upon extension
• Reset feet between (don't go right into the next rep)

Lemon Squeezes
• Hollow position, to a balled tuck with hands to shins
• Modify by not extending all the way out to a hollow position
• Move fluidly through these without a pause

Hollow Rocks
• Find Hollow position first, followed by gentle rocking back and forth
• Focus on as minimal contact with the ground throughout (push lower back into floor)
• Extension of arms and knees comes second to hollowing at the hips
• Every full rock (legs down, then up), counts as one rep