SANDPAPER FRIDAY

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