WOD
 | Fri, Apr 3 2020 |  |
| AMRAP12-Jumping Air Squats-Pushups-Hollow Rocks | 5RFT-Dubs-Lunges-T2b | AMRAP 16-DB Power Cleans-Situps-Farmers Carry |
AMRAP12-Jumping Air Squats-Pushups-Hollow Rocks
(Rounds, Int)
Complete as many rounds as possible in 12 mins of:
10 Jumping Air Squats
15 Push-ups
20 Hollow Rocks
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Rx2 Scales:
Jumping Air Squat => Air Squat
Push-up => Knee Push-up
Hollow Rock => 20 sec Hollow Hold
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3 Things:
- Be mindful of your jumping air squats. The jump has a way of making all of the other very important points of performance for the Air Squat disappear. Only go as fast as you can keep those looking and feeling good.
- CHALLENGE. Go unbroken for as long as you can before breaking up the push-ups. We often advocate breaking into sets when you know things will get spicy. But it’s also good to go to failure every now and then. Also, you won’t be using your arms anywhere else.
- Breathe on the hollow rocks. Holding your breath will only make the rest of the workout harder. Practice breathing while maintaining a hollow body position.
| Chris S | 10 rounds plus 10 jumps and 15 pushups Int | Hollow holds | | Samantha B | 7 complete rounds (hollow hold/knee push ups) Int | + 10 squats and 2 push ups (knees) | | DeAnna | 10 + 25 reps Int | Knee pushups, hollow hold | | Ryan D | 6+ Int | |
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5RFT-Dubs-Lunges-T2b
(Time, Int)
5 rounds, each round for time, of:
30 Double Unders
20 Walking Lunges
10 Toes-to-bars
Rest 30 secs between each round.
Sprint workout!
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Rx2 Scaling Options
Double Unders scale:
- 2x singles
Walking Lunges scale:
- box step-ups
Toes-to-bar scale:
- hanging knee raises
- ambit sit-ups
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AMRAP 16-DB Power Cleans-Situps-Farmers Carry
(Rounds, Int)
Complete as many rounds as possible in 16 mins of:
14 Dumbbell Power Cleans, 35/50#
21 AbMat Sit-ups
Dumbbell Farmers Carry, 35/50#, 100 m
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Rx2 Scaling Options
-Lighter DBs
| Chris S | 3 plus 14 cleans and 20 feet carry Int | 40# DB...carried 300m instead of 100m by accident. |
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