WOD
“Game On”
12 Minute AMRAP
9 Hang power cleans (115lbs/75lbs)
7 Strict ring dips
5 Thrusters (115lbs/75lbs)
STIMULUS
Total time:12 Minutes
Total rounds: 6-10
White Board Chat:
This is going to be a grippy workout is definitely going to tax our lockout once we get to the thrusters. However, the loading should be light, relative to our ability and we should have the same weight for both the hang power cleans and thrusters. This load should allow us to go unbroken for at least the first 4 rounds of our workout. Each movement should take us under :20 to complete. The strict ring dips should be an option that also allows us to go unbroken for the first 4 rounds and it should take us less than :30 to complete, even if we do start to break later in the workout.
Modifications
- Hang power clean
- Decrease the load to allow us to stay unbroken for at least our first 4 rounds of the workout
- If we have a uni-lateral upper body injury that will prevent us from using a bar, perform with one dumbbell
- Strict ring dips
- If we can performn 1-3 strict and then they go away, perform 5 total
- If we have push ups off our toes and are working on our capacity on the rings, perform dips off GHD handles
- If we have push ups off our toes but are working up to performing dips off the GHD hands, perform push up off parallettes
- If we are still working on our push ups, perform leg-assisted dips off a bench
- Thrusters
- Decrease the load to allow us to stay unbroken for the first 4 rounds
- If we have a uni-lateral upper body injury, perform single-arm dumbbell thrusters
- If we have an injury that prevents us from going overhead, front squat
- If we have an injury that prevents us from squatting, either push press or strict press based off how much hip flexion /extension is allowed