WOD
“Three Quarters”
3 Rounds for time:
50 Dumbbell deadlifts
25 Push ups
50 Dumbbell hang power cleans
25 Box jumps
STIMULUS
Duration: Medium (10-16 minutes)
Volume: High (450 reps)
Loading: Light and body weight
White Board Chat:
We have a higher volume day today after our shorter volume effort yesterday with Fran! We are looking for a 10-16 minute total effort on this. The dumbbells should be something relatively light to our ability that we can perform at least 30 in a row unbroken with. Depending on what you have, you can perform it with a single dumbbell, and alternate arms / use two dumbbells if you have two / use a barbell if you have a bar. Regardless, the loading should still be light, relative to our ability given the 150 reps and we should be able to complete the 50 in no longer than :90. Our 25 push ups should be something that we can at least hold consistent sets of 5 unbroken reps of regardless of how we modify them. They should take under 1 minute to complete. The dumbbell hang power cleans should feature the same loading criteria as the deadlift and feel free to load it using one or two dumbbells, or a bar. They should also take no longer than :90 to complete. Finally, our box jumps should be something we can also finish in under 1 minute. We always recommend stepping down on the box jumps, but if you want to rebound, go for it, but given the high volume, be sure to follow the full warm up and skill prior to doing this in order to reduce any increased risk of potential calf or Achilles injury. Go get it!
Modifications
NO EQUIPMENT?:
3 Rounds for time:
50 Unweighted good mornings (hands behind head)
25 Push ups
50 Squat thrusts
25 Tuck jumps
- Dumbbell deadlifts
- If what we have for a weightlifting implement will prevent us from the time/loading criteria listed in the brief, scale the reps to 25
- If we have an injury or limitation that prevents us from pulling from the ground, perform good mornings
- If we have an injury or limitation that prevents us from using one arm, only use the good arm
- Push ups
- If we are working towards a more challenging push up option and 25 will take us over our current capacity at that more challenging option, scale the reps to 15 and perform perfect push ups and aim to finish in under 1 minute
- If we have an injury or limitation that prevents us from using one arm, perform a dumbbell floor press on the good arm
- Dumbbell hang power cleans
- If what we have for a weightlifting implement will prevent us from the time/loading criteria listed in the brief, scale the reps to 25
- If we have an injury or limitation that prevents us from using one arm, use only the good arm
- Box jumps
- If performing 25 box jumps will take us over the time listed in the brief, scale the reps to 15
- If we have an injury or limitation that prevents us from jumping, perform step ups