WOD Blog
 | Tue, Apr 21 2020 |  |
| FULLY LOADED 200421 | PARTIALLY LOADED 200421 | UNLOADED 200421 |
FULLY LOADED 200421
(Rounds)
(Rx) AMRAP 10 min.
*20 Double-unders https://youtu.be/82jNjDS19lg
*8 Deadlift (115/75 lb.)
https://youtu.be/op9kVnSso6Q
https://youtu.be/Gnjwx7Zx4T4
*4 Hang Power Clean
https://youtu.be/0aP3tgKZcHQ
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SCORE: As many rounds and reps as possible in 10 minutes.
GOAL: 6-8rounds
This is a short AMRAP. Monostructural combined with light lifting with low reps, calls for some high intensity! Since it is a short workout, spend some time in the prep piece working up to a moderately heavy load with the deadlift/hang power clean complex while working on some holds in that position. Getting some static work done with a moderate load is a good opportunity to build some strength through these movements and positions. TIME UNDER TENSION is the TICKET!!! 331X (3 second decent, 3 second hold at the bottom, 1 second up, X=immediately move again)
Go hard for the full 10 minutes. Each round should be done unbroken; double-unders and deadlift/hang power clean and relatively fast. Top athletes =7-8 rounds or about 90 seconds/round. Some of you may hold a round a minute from the get go, but drop off towards the end. The majority should shoot for 6+ rounds, which is close to 2 minutes per round.
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SCALING:
Double-unders: Scale to attempts, then use toe-taps to scale further
Deadlift/Clean: Scale the load as needed.
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PARTIALLY LOADED 200421
(Rounds)
(Rx) AMRAP 10 min.
*20 Double-unders
https://youtu.be/82jNjDS19lg
*10 DB Deadlift (50/35 lb.)
https://youtu.be/JNpUNRPQkAk
*5 DB Hang Power Clean
https://youtu.be/myc1taX-uBs
___________________________________
SCORE: As many rounds and reps as possible in 10 minutes.
GOAL: 6-8 rounds
Go hard for the full 10 minutes. Each round should be done unbroken; double-unders and deadlift/hang power clean and relatively fast. Top athletes should aim for over 7-8 rounds, which is roughly a round every 90 seconds. Some of you may hold a round a minute from the get go, but drop off towards the end. The majority should shoot for 6+ rounds, which is close to 2 minutes per round.
For those who struggle with stringing double-unders together, either count your attempts or substitute for singles. The aim is to be able to keep your DU sets short and under 15 sec, if it is taking you over 30 sec to do 20 DU, scale appropriately to match the stimulus.
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SCALING:
Double-unders: Scale to attempts, then use toe-taps to scale further
Deadlift/Clean: Scale the load as needed. If this is not possible, scale to one dumbbell, using it in both hands for the deadlift and one hand cleans-switch arms each round.
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UNLOADED 200421
(Rounds)
(Rx) AMRAP 10 min.
*20 Object Toe-taps
https://youtu.be/ZlyppaOVyhQ
*10 Kick-backs
https://youtu.be/EbllxEAyQ6M
*5 Anchored Leg Raises
https://youtu.be/55s_BKN8WYk
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SCORE: As many rounds as possible in 10minutes.
GOAL: 7+ Rounds
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SCALING OPTIONS:
Toe-taps: If you are unable to jump, scale to lateral step-overs of any object. The goal should still be to perform these as quickly as possible.
Kick-backs: If you cannot jump back, you can turn these into step-back kick backs, or modify to a rotational plank. https://youtu.be/mhfkHhNqLUI
Anchored leg raise: To scale, bend the knees as much as needed. To scale further, perform a regular sit-up with anchored feet if possible.
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