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 ****************** 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 ******************* (No Equipment) "Tiger Balm" 20 Min AmRap 200 Meter Run 7 Odd Object Power Clean and Jerks 40 Double Unders ******************** 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
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