Friday
05.01.20 “At Home” WOD “Round-a-Bout" For Time: 50 Single Arm Alt DB Squat Cleans 100 Double Unders 50 Burpees 100 Double Unders 50 Single Arm Alt DB Squat Cleans STIMULUS DESCRIPTION • Working through 3 movements in this up and back chipper style workout • We expect this piece to take around 15-20 minutes to complete • Hitting both heads of the bell on the ground between the feet, you'll alternate arms every rep • Choose a weight here you are capable of completing for 20+ unbroken reps when fresh • If you don't have a rope, complete 50 over and back hops over the dumbbell or odd object • For this sub, over and back is 1 rep • burpee - lower chest and thigh to the ground and jump to full EXT with hips open and hands above head MODIFICATIONS SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS • Odd Object Squat Cleans • 100 Air Squats DOUBLE UNDERS • 50 Over and Back Hops • Reduce Reps • 150 Single Unders (1.5x) • 3 Minutes of Practice BURPEES
WARMUP Mobility (1 Min each) Wrist stretch Shoulder stretch x 2 Quad stretch x 2 Pigeon pose x 2 Ankle stretch x 2 5 Minutes For Quality 5 Push-up to Down Dog 10 Pausing Air Squats (3 Seconds in Bottom) 40 Single Unders ******************* Body Armor EMOM x 10: 1st Minute: 4 Tempo Split Squats (Left) 2nd Minute: 4 Tempo Split Squats (Right) Tempo: 4 Seconds Down, Fast Up STIMULUS DESCRIPTION • With your back foot elevated (chair, box, bench..) slowly lower down into a single leg split squat • Today's tempo is 4 seconds down + fast up • Bodyweight may be challenging enough - but you can also hold a pair dumbbells • Choose a loading that allows you to maintain this tempo for 20 total reps on each side • Alternate legs every minute on the minute (5 sets each side)
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