RADAR TUESDAY

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