MACHO TACO WEDNESDAY

Wednesday 05.06.20

“At Home” WOD
“Macho Taco"
5 Rounds x 3 Min AmRap
60 Double Unders
20 Jumping Lunges
Max Rounds of DB "Macho Man" (50's/35's)

Rest 1 Minute Between Rounds

STIMULUS
DESCRIPTION
• 3 minutes on and 1 minute off in these quick interval pieces
• After working through the double unders and jumping lunges, you'll complete max rounds of Double Dumbbell "Macho Man" until the 3-minute mark
• Record your total rounds + reps of "Macho Man"
• Your score is the lowest number of rounds + reps of the 5 sets

1 Rd of DOUBLE DUMBBELL MACHO MAN =
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
• Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh
• Only one head of the dumbbell has to touch the ground in the bottom of the power clean
• You can get the weights overhead however you'd like for the shoulder to overhead (push press or push jerk)
• Click Here to see a demo of this complex

DOUBLE UNDERS
• Choose a double under rep number or variation that allows you to clear this station in under 1 minute

JUMPING LUNGES
• Alternate legs each rep for a total of 10 reps each side
• The back knee should touch the ground at the bottom of each rep
• Jump to full lower body extension between lunges

MODIFICATIONS
DOUBLE UNDERS
• Reduce Reps
• 1 Minute of Practice
• 30 Over and Back Dumbbell Hops
• 60 Line Hops

DOUBLE DUMBBELL MACHO MAN
• Single Dumbbell "Macho Man" (3 Reps Each Side)
• Barbell "Macho Man"
• Odd Object "Macho Man"

WARMUP
Mobility
Shoulder stretch x 2
Ankle stretch
Quad stretch x 2
Figure 4 x 2

2 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Slow Air Squats

Dumbbell Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges
******************
Body Armor
3 Giant Sets:
9 Tempo Single Arm Bent Over Rows (Left)
21 Banded Good Mornings
9 Tempo Single Arm Bent Over Rows (Right)
21 Banded Pull Aparts

STIMULUS
• Targeting the back side of the body in this Body Armor piece
• "Giant Sets" mean you'll move directly from one station to the next without sacrificing quality
• On each movement, focus on controlling the tempo on the eccentric portion
* On the way down in the bent over rows and good mornings
* As the hand move away from the body in the banded pull aparts
• The tempo for the single arm bent over rows is 3 seconds down + fast up
• Choose weights and band tensions that are challenging, but allow you to complete the station unbroken