TIGER BALM TUESDAY

Tuesday
04.28.20
“At Home” WOD

"Tiger Balm"
(20 Min AmRap)

200 Meter Run
7 Double DB Power Clean and Jerks
40 Double Unders

STIMULUS
DESCRIPTION
• This longer AMRAP includes a little cardio, weightlifting, and gymnastics
• Each station is designed to be relatively short - ideally taking 1 minute or less to complete
• If you don't have a jump rope, complete 40 lateral line hops (Over & Back = 2 Reps)
• That being said, we can expect to complete 6+ rounds today

DOUBLE DUMBBELL POWER CLEAN AND JERKS
• Choose a weight here that you can complete within 1-2 sets each round
• One head of each dumbbell will touch the ground outside of the feet at the bottom of each rep
• You can push press or push jerk the weight overhead
• If you have only 1 dumbbell - complete 14 Alternating Power Clean and Jerks
• If you don't have a dumbbell - complete an odd object power clean and jerk or choose from a variation in "subs"

MODIFICATIONS
DOUBLE DUMBBELL POWER CLEAN AND JERKS
• 14 Single Dumbbell Alternating Clean and Jerks (Hit Dumbbell Between Legs)
• Odd Object Power Clean and Jerks

RUN
• 20 x 10 Meter Shuttle Runs
• 30 Mountain Climbers
• 30 Squat Jumps

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WARMUP
Mobility
Ankle x 2
Shoulder stretch x 2
Pike stretch
Child’s pose
Figure 4 x 2

6 Minutes For Quality
5 Inchworms
100 Meter Run
20 Single Leg Glute Bridges (10 Each Side)
40 Single Unders
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(No Equipment)

"Tiger Balm"
20 Min AmRap
200 Meter Run
7 Odd Object Power Clean and Jerks
40 Double Unders
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Body Armor
21-18-15-12-9:
Single Arm Bent Over Rows (Left)
Single Arm Bent Over Rows (Right)
Overhead Tricep Extensions

STIMULUS
DESCRIPTION
• Working pulling and pushing accessory movements in today's upper body focused body armor
• Not being on the clock - this is a great opportunity to go heavier than you normally would
• Choose a weight that allows you to complete the higher rep numbers within 1-2 sets
• Rest as needed between movements to maintain quality