Friday, March 20, 2020

Part 1: Every minute on the minute

*Rest 2 minutes

Part 2: Every minute on the minute (dumbbell/bells, medball, odd object, log, barbell, your pet)

  • Minute 1- 10 Shoulder to overhead. Single dumbbell version here: https://www.youtube.com/watch?v=WXgLalAXyOs
  • Minute 2- 15 Shoulder to overhead
  • Minute 3- 20 Shoulder to overhead
  • Continue up the ladder by 5’s until you can no longer complete the required reps

*Rest 2 minutes

Part 3: Every minute on the minute

Your score is a total of the highest successfully completed reps in a round. For, example on the double unders, If I complete 20 reps in the minute but can’t complete the next minute of 25 reps, then my score is 20 for Part 3. I will then add the score from Part 1, Part 2 and Part 3 together for my final score.

**No equipment options**

  • Sit-ups: Fold up a towel or big jacket and use it as an Abmat or just go old school with nothing.
  • Shoulder to Overhead: Use the same odd object from yesterdays WOD that you squat cleaned.
  • Double Unders: Use the towel rolled up from the sit-ups and do lateral jumps. Anything that gives you a target 2-4 inches high works.

General Warm-up:

  • 5 minutes of foam roll or lacrosse ball
  • 3 rounds: 10 up dog to down dog, 10 Pass throughs or big arm circles, 5 pike push-ups, jog in place for 30 seconds or jog 100 meters

Specific Warm-up:

  • 5 sit-ups. Make sure to start with your shoulders touching the floor and finish with your shoulders over or in front of your hips
  • 2 rounds: 3 strict presses, 3 push presses, 3 push jerks. Per arm if doing single arm. If you can start with a lighter load for the first round do that.
  • 25 single unders, 25 double unders or if no rope 15 lateral jumps.

Cool Down:

  • 5 minute walk. Get outside if you can!
  • 1 minute calf stretch on each side
  • 1 minute per side Tricep stretch. With one arm extended overhead, reach down towards the middle of your back and use the other hand to press down on the elbow.
  • 1 minute of up dog