WOD Blog
 | Tue, Apr 14 2020 |  |
| FULLY LOADED 200414 | PARTIALLY LOADED 200414 | UNLOADED 200414 |
FULLY LOADED 200414
(Rounds)
(Rx) AMRAP 30 min.
*20 Single Arm DB OH Walking Lunge
(50/35 lb.) https://youtu.be/J3DxelcaaMU
*200m MB Carry (20/14 lb.)
*20 Burpee + Jump to High Target
https://youtu.be/8V63mk0T_aU
____________________________________
You just need a good pair of lungs and a willingness to push hard today.
The Single Arm DB OH Walking Lunges are done by holding the dumbbell overhead in one hand for 10 reps, then they switch to the other hand for 10 reps.
The Burpee target to be set a little higher than usual. If it is usually 6” (one hand) above your reach. Today, make it more like 8-10” (two hands). This will be spicy. :)
For the MB and DB carry, you can carry the load however you want.
SCORE:
Total rounds + reps completed in 30 minutes.
100 m = 1 rep
GOAL: 5+rounds
The load is set to moderate-heavy for the Lunges. Those of you who have poor shoulder mobility/stability, this load may feel heavy, and it might be hard for you to perform the movement in a good position. SCALE weight down or go to arms overhead if you have to to avoid bad movement.
With the higher jumping standard, your turnover rate for the burpees will be a little slower than usual. That is ok, that is the goal today.
The goal for most people should be over or around 5 rounds. Nothing will be done really fast, but aim to be consistent across the 30 min. and just move constantly and well.
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PARTIALLY LOADED 200414
(Rounds)
(Rx) 30min. AMRAP
*20 Single Arm DB OH Walking Lunge
(50/35 lb.) https://youtu.be/J3DxelcaaMU
*200m DB Carry
*20 Burpee + Jump to High Target
https://youtu.be/8V63mk0T_aU
____________________________________
You just need a good pair of lungs and a willingness to push hard today.
The Single Arm DB OH Walking Lunges are done by holding the dumbbell overhead in one hand for 10 reps, then they switch to the other hand for 10 reps.
The Burpee target to be set a little higher than usual. If it is usually 6” (one hand) above your reach. Today, make it more like 8-10” (two hands). This will be spicy. :)
For DB carry, you carry the load however you want.
SCORE:
Total rounds + reps completed in 30 minutes.
100 m = 1 rep
GOAL: 5+rounds
The load is set to moderate-heavy for the Lunges. Those of you who have poor shoulder mobility/stability, this load may feel heavy, and it might be hard for you to perform the movement in a good position. SCALE weight down or go to arms overhead if you have to to avoid bad movement.
With the higher jumping standard, your turnover rate for the burpees will be a little slower than usual. That is ok, that is the goal today.
The goal for most people should be over or around 5 rounds. Nothing will be done really fast, but aim to be consistent across the 30 min. and just move constantly and well.
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| Kenneth A | 3, 22 | 30lb lunge, 35 carry |
|
UNLOADED 200414
(Rounds)
(Rx) 20min. AMRAP
*20 Arms Overhead Walking Lunge
https://youtu.be/Lu2e7KsD8AY
*50 ft. Bear Crawl
https://youtu.be/2yAWjVCT1VQ
*20 Burpee + Jump to High Target
https://youtu.be/8V63mk0T_aU
modified / scaled burpee option:
https://youtu.be/Cb1SpTNX5Sc
____________________________________
If possible, grab a broomstick, can or something to hold over your head. Otherwise, simply hold your hands above your head while you lunge.
SCORE: Rounds+Reps
GOAL: 5+
Even with the time reduction difference from FULLY/PARTIALLY LOADED, you will most likely get through 5+ rounds given the lack of load for any movements. 30 minutes is a long time for you to be performing burpees :-), but feel free to ramp it up to 30 minutes if 20min isn't enough for you today! You should still aim to be consistent across each set and not go out too hard, or you will hit a wall around the 10 minute mark ;-)
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