ROUND-A-BOUT FRIDAY

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

• Step in step out

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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
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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)