WOD
“Fast Up, Fast Down”
For time:
21-15-9
Dumbbell bent-over rows
Single arm dumbbell overhead squat
STIMULUS
Duration: Very short (under 6 Minutes)
Volume: Moderate (90 reps)
Load: Moderate
White Board Chat:
Short sprint with a pull and a push. We can perform standing dumbbell/kettlebell bent-over rows if that is what we are working with, or pull ups/ring rows if we have access to those. Either way, our set of 21 shouldn’t be taking more than :40 at most. Our single-arm overhead squats should also be something we can perform 21 unbroken reps of, however, if we don’t that’s totally fine. We can switch arms here as needed. Athlete’s choice. It should be finished in under 3 sets and finished in under 1 minute at the most. After 21, its all down hill! Let’s gooooo!
Modifications
ALL BODYWEIGHT OPTION
For time:
21-15-9
Scap push ups
Pistols
- Dumbbell bent-over rows
- If we have an injury or limitation that prevents us from using one arm, only use the good arm
- Single-arm dumbbell overhead squat
- If we are working towards the capacity to perform an overhead squat with the dumbbell/kettlebell we have, perform an overhead squat holding onto any light object and work the position
- If we have an injury or limitation that prevents us from going overhead, front squat