WOD
“Squatz”
Every minute on the minute, for 15 minutes:
3 Dumbbell hang squat cleans, Right arm
3 Dumbbell front squats, Right arm
3 Dumbbell hang squat cleans, Left arm
3 Dumbbell front squats, Left arm
STIMULUS
Duration: 15 Minutes
Volume : Moderate (180 reps)
Loading: Moderate to heavy depending on what we have
White Board Chat:
Our “heavy” day today is going to focus on squatting. If we have one dumbbell, perform the workout as written. If we have two dumbbells or a bar and moderate loading, perform 4 Hang squat cleans and 4 front squats. If we have a heavier load, perform 3 and 3. Regardless of the loading, our total time working should be right around :30 to start and maybe creep up to :40-:45 of work towards the later rounds. Move well and with a purpose! Make each rep an event.
Modifications
NO EQUIPMENT?:
EMOTM – 15 minutes
6 Squat thrusts to target
6 Squat jumps to target
- Dumbbell hang squat clean
- If we have an injury or limitation that prevents us from squatting, perform a hang power clean
- If we have an injury or limitation that prevents us from using one of our arms, only perform on the good arm
- Dumbbell front squat
- If we have an injury or limitation that prevents us from squatting, perform deadlifts