Tuesday 05.05.20
“At Home” WOD "Radar" For Time: *400 Meter Run 9-12-15: Double DB Deadlifts Lateral DB Burpees *800 Meter Run 15-12-9: Double DB Deadlifts Lateral DB Burpees *400 Meter Run STIMULUS DESCRIPTION • Rounds of double dumbbell deadlifts and lateral dumbbell burpees are sandwiched between runs in today's workout • The flow of the workout goes as follows: 400 Meter Run 9 Double Dumbbell Deadlifts 9 Lateral Dumbbell Burpees 12 Double Dumbbell Deadlifts 12 Lateral Dumbbell Burpees 15 Double Dumbbell Deadlifts 15 Lateral Dumbbell Burpees 800 Meter Run 15 Double Dumbbell Deadlifts 15 Lateral Dumbbell Burpees 12 Double Dumbbell Deadlifts 12 Lateral Dumbbell Burpees 9 Double Dumbbell Deadlifts 9 Lateral Dumbbell Burpees 400 Meter Run • We expect this piece to take around 15-22 minutes to complete DOUBLE DUMBBELL DEADLIFT • Hold two dumbbells on the outside of the body with a narrow stance • Only one head of the bell has to make contact with the floor outside the foot LATERAL DUMBBELL BURPEES • You can jump up or step up out of the burpee • Jump over the handle of 1 dumbbell with two feet • There is no need to stand to full extension when jumping over the dumbbell RUNS • If you're choosing a sub for the runs, consider the following recommendations: * 400 Meter Run + Subs: Designed to take less than 2:30 to complete * 800 Meter Run + Subs: Designed to take less than 5:00 to complete MODIFICATIONS 400 METER RUNS • 30 x 10 Meter Shuttle Runs • 35 Box Jumps • 35 Tuck Jumps ( knees above hip crease) 800 METER RUNS • 60 x 10 Meter Shuttle Runs • 50 Box Jumps • 50 Tuck Jumps (knees above hip crease) DOUBLE DUMBBELL DEADLIFTS • Single Dumbbell Deadlifts (15-12-9 Each Side) • Odd Object Deadlifts WARMUP Mobility (1 min each) Shoulder stretch x 2 Pike stretch Quad stretch x 2 Pigeon pose x 2 30 Seconds Active Spidermans 30 Seconds Shuttle Runs 30 Seconds Mountain Climbers 30 Seconds Shuttle Runs 30 Seconds Frog Hops 30 Seconds Shuttle Run 30 Seconds Push-up to Down Dog 30 Seconds Shuttle Runs 30 Seconds Air Squats 30 Seconds Shuttle Runs 30 Seconds Slow Burpees ****************** Body Armor Alternating EMOM x 10 (5 Rounds): Minute 1: Max Alternating Dumbbell Bench Press Minute 2: Max Hollow Rocks STIMULUS • Rotating between an upper body push and midline movement in today's Body Armor • Within each minute, complete as many reps as possible • The upper body gets a rest on the hollow rocks and the core gets a little rest on the bench press • With that in mind, let's try to move for as much of each minute as possible ALTERNATING DUMBBELL BENCH PRESS (floor press) • Alternate arms each rep for this station • Wait for one dumbbell to fully lock out at the top before switching to the other • Choose a challenging weight, but one that allows you to move for most of the minute HOLLOW ROCKS • We'll count 1 rep as rocking "back and forth" • If this is too challenging of a movement, complete one of the following: * Hollow Hold * Front Plank
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