WOD
“Weekend Complex”
7 Sets of the complex:
5 Dumbbell deadlifts
3 Dumbbell hang power cleans
1 Dumbbell split jerk
STIMULUS
Duration: 20-25 Minutes
Volume: Moderate
Load: Heavy
White Board Chat:
Our heavy day for the week is a fun little complex. Based off the equipment we have, we can perform this with a single dumbbell/kettlebell, two, or a barbell. If you’re using a bar and we can move up in weight to a weight relatively heavy to our ability, increase the load as you go, or pick something challenging for you and hold it across – shooter’s choice!! If we are performing this with one arm, perform the complex on each arm and that will be one set. We should be resting 2-3 minutes between sets if we are working with light/moderate dumbbells and 3-5 minutes if we have a barbell and can get to a relatively heavy load. Focus on moving well and make every rep an event today!
Modifications
NO EQUIPMENT?:
7 Sets:
5 Supermans
3 Squat thrusts
1 Burpee to a target
- Deadlifts
- If we have an injury or limitation that prevents us from pulling form the floor, perform squats
- If we have an injury or limitation that prevents us from using one arm, perform it on the good arm
- Hang power cleans
- If we have an injury or limitation that prevents us from using one arm, perform it on the good arm
- Split jerk
- If we have an injury or limitation that prevents us from using one arm, perform it on the good arm