Friday 04.17.20
“At Home” WOD “Sandpaper” 12 Min AmRap 2 Double Dumbbell Power Cleans 2 Double Dumbbell Thrusters 30 Double Unders 4 Double Dumbbell Power Cleans 4 Double Dumbbell Thrusters 30 Double Unders 6 Double Dumbbell Power Cleans 6 Double Dumbbell Thrusters 30 Double Unders ... Continue to Add (2) Reps to Dumbbell Movements Per Round STIMULUS DESCRIPTION •In this 12 minute workout, the reps on the dumbbell movements will climb by 2 each round •The double under reps will stay static at 30 •Your score total is total reps accumulated over the 12 minutes •Use the following cheat sheet for scoring: * Finish 2’s: 34 * Finish 4’s: 72 * Finish 6’s: 114 * Finish 8’s: 160 * Finish 10’s: 210 * Finish 12’s: 264 * Finish 14’s: 322 * Finish 16’s: 384 •Only one head of the dumbbell has to touch the ground for the power cleans •Choose your weight based off the more challenging movement - which will likely be the thrusters MODIFICATIONS DOUBLE DUMBBELL POWER CLEANS •Single Dumbbell Power Cleans (Alternating Every Rep) •Odd Object Clean and Jerks DOUBLE DUMBBELL THRUSTERS •Single Dumbbell Thrusters (Divide Reps Evenly Between Arms) •Single Dumbbell Goblet Thrusters •Odd Object Thrusters DOUBLE UNDERS *Reduce Reps •30 Second or Practice •45 Single Unders •30 Line Hops (Over and Back = 1 Rep) ***************** WARM-UP Mobility Ankle stretch x 2 Shoulder stretch x 2 Quad stretch x 2 Pigeon pose x 2 2 -3 Sets 15 Double Unders 15 Glute Bridges 15 Air Squats 2-3 Sets 10 Double Dumbbell Squat Cleans 10 Single Arm Dumbbell Strict Press (Each Side) ******************* No Equipment “Sandpaper” 12 Min AmRap 2 Odd Object Clean and Jerks 2 Odd Object Thrusters 30 Line Hops 4 Odd Object Clean and Jerks 4 Odd Object Thrusters 30 Line Hops 6 Odd Object Clean and Jerks 6 Odd Object Thrusters 30 Line Hops ... Continue to Add (2) Reps to Odd Object Movements Per Round ******************* BODY ARMOR Part A) 5 Sets: 1 Squat Complex Rest :30s between *** 1 Squat Complex = 5 Weighted Bottom Range Squats 5 Weighted Full Range Squats 5 Weighted Full Range Jumping Squats 5 Unweighted Max Height Jumping Squats Part B) Not for Time: 20 Slow Cossack Squats (10 per side) MODIFICATIONS •Athletes choice on loading on the weighted squats •If using a single dumbbell, hold in goblet position •Looking for speed, versus slow-and-grindy •Be explosive •Final jumping squats... go for max height •If we do not have any traditional weights, grab a backpack/bag, or just go bodyweight
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