WOD Blog
 | Tue, Apr 13 2021 |  |
| Tues Apr 13 2021 | Tues Apr 13 2021 Row DB Front Squat | Single Tasking |
Tues Apr 13 2021
(Time)
Gymnastics Press Stamina
3 Rounds for Quality:
5 Kipping Handstand Push-Ups
5 Strict Bar Dips
30 Double Unders
1:00 Rest
Stimulus
- Looking to get comfortable with unbroken sets on these handstand push-ups.
- Bar dips in there to build fatigue and a bit of strength work.
- Focus on perfect movement quality here across the three movements.
- Great movement in training translates to fast movement in competition.
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Single Tasking
(Rounds)
Single Tasking'
AMRAP 18:
10 Lateral Burpees over Dumbbell
10 Dumbbell Box Step-Ups (24'/20')
10-20-30-40-50... Single Dumbbell Hang Clean and Jerks 50/35 (35 / 20 lb)
Stimulus
- Switch arms every 5 reps on the dumbbell.
- Dumbbell must go to the shoulder before going overhead. Push press or push jerks are acceptable when getting the dumbbell overhead.
- No standard on switching sides for the dumbbell box step-ups but you must alternate legs every rep. Hold the dumbbell however you would like except for behind the neck (purely for safety reasons).
- Score: Rounds + Reps. For example, if you finish the round of 50's and get 50 out of 60 dumbbell hang clean and jerks in the following round, your score would be 5+70.
Strategy
THE BIG TAKEAWAYS
1. 'Slow is smooth, smooth is fast.'
2. Take your time on the burpees. We want to avoid coming out of these with a jacked-up heart rate.
3. Focus on taking controlled breaths and steps on the box step-ups. Try to avoid extra studder steps between reps by thinking 'my first foot on the box, will be the first foot off the box' every rep.
4. The star of the show today is the dumbbell hang clean and jerk. Let's see if we can hold onto the dumbbell for all of our reps today without needing to put the dumbbell down.
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