SEVENTY-TWO MONDAY

Monday 04.20.20
“At Home” WOD

"Seventy Two"
15 Min AmRap
1 Double DB Hang Squat Clean
1 Double DB Thruster
30 Double Unders
2 Double DB Hang Squat Cleans
2 Double DB Thrusters
30 Double Unders
3 Double DB Hang Squat Cleans
3 Double DB Thrusters
30 Double Unders
...
Continue to Add (1) Rep to Dumbbell Movements Per Round

STIMULUS
DESCRIPTION
•We'll climb the ladder for 15 minutes in today's ascending rep scheme workout
•After each set of double unders, which remain at 30, the dumbbell reps will climb by 1 rep
•We'll use [Rounds + Reps] as our scoring choice to keep things simple
•For Example: If you finish the round of 8's and complete 6 hang squat cleans in the round of 9's - your score is 8 Rounds + 6 Reps

DOUBLE DUMBBELL MOVEMENTS
•There is no prescribed loading for these double dumbbell movements - as everyone has access to different weights at home
•Those with lighter weights will get further into the workout while those with heavier weights will get more of a strength stimulus
•An option for those with heavier dumbbell weights who don't want to get "stuck" would be to use a single dumbbell instead of two

MODIFICATIONS
DOUBLE DUMBBELL HANG SQUAT CLEANS
•Single Dumbbell Hang Squat Cleans (Split Reps Evenly Between Arms)
•Kettlebell Goblet Squats (Climb by 3's Each Round)

DOUBLE DUMBBELL THRUSTERS
•Single Dumbbell Thrusters (Split Reps Evenly Between Arms)
•Single Dumbbell Goblet Thrusters
•Kettlebell Swings (Climb by 3's Each Round)
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WARMUP
Mobility (1 min each)
Ankle stretch x 2
Shoulder stretch x 2
Quad stretch x 2
Pigeon pose x 2
4 Sets:
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Push-up to Down Dog
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"Seventy Two"
15 Min AmRap
1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Line Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Line Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Line Hops
...
Continue to Add (1) Rep to Odd Object Movements Per Round

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BODY ARMOR
3 Rounds:
Minute 1: Work
:20 Seconds Max Dumbbell Floor Press
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
Minute 2: Rest


STIMULUS
DESCRIPTION
•We'll alternate between 1 minute of work and 1 minute of rest for 3 rounds
•The 1 minute of work is divided into 3 x 20 second sections
•All 3 stations have an upper body press focus * Dumbbell Floor Press: Using two moderate dumbbells, lower the weight until the upper arm makes contact with the floor and press to full extension at the top * Dumbbell Hold at Extension: Isometric hold with the two dumbbells at the locked out top position of the floor press
* Push-ups: Traditional bodyweight push-ups focusing on a full range of motion: chest to floor + elbows locked out at top
•There is no rest between 20 second sections - you'll move right from one to the next