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
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