Photo credit: AMC
“Happy Gilmore” week! Enjoy all the characters from one of our favorite comedy. movies!
WOD
“Happy Gilmore”
15 Minute AMRAP
13 Box jumps (24″/20″)
11 Deadlifts (Moderate)
9 calorie Row
7 Strict handstand push ups
STIMULUS
Duration: 15 Minutes
Volume: High (5-8 rounds; over 200 reps)
Load: Moderate
White Board Chat:
Little AMRAP to get the week cranking! Our box jumps should be an option that allow for continuous movement and have us finishing them in under :40 consistently through the workout and as always, we encourage you to step down after each rep. The deadlifts should be a moderately heavy weight, relative to our ability, allowing us to go unbroken for the majority of the workout with minimal mechanical deviation, and something we can finish in under 20 seconds. If we don’t have a bar, use either dumbbells or kettebells, and if those are light, relative to our ability, hold the set up position for 3 seconds before each rep. The 9 calorie row should also be something we can consistently finish in under 30 seconds. Lastly, the strict handstand push ups should be an option we can perform unbroken, but if we break quick once or twice during the workout, that is acceptable as long as we are coming in under the :30 mark. When it’s all said and done, each round should take around 2 minutes at the most – putting us right around that mark we are looking for in the workout. Less is more today! Challenge: go double-overhand on the deadlift today as the grip better transfers over to other movements we do!
MODIFICATIONS
ALL BODYWEIGHT/NO EQUIPMENT OPTION
15 Minute AMRAP
13 Tuck jumps
11 Supermans
9, 10 yard shuttle sprints
7 Strict handstand push ups
VOLUME
9 Minute AMRAP in place of 15 minutes
MOVEMENTS
- Box jump
- Decrease the height of the box to allow us to maintain a cycle time that keeps us consistently under :40
- If we have an injury or limitation that prevents us from jumping, perform step ups
- Deadlift
- Modify to a load that allows us maintain 11 unbroken deadlifts for most of the workout and also with little mechanical deviation
- If we have an injury or limitation that prevents us from deadlifting, but we can squat, perform back squats
- If we have an injury or limitation that prevents us from deadlifting and squatting, perform banded good mornings
- Row
- If rowing 9 calories will consistently take us over :30 to complete, row 5 calories
- If we have an injury or limitation that prevents us from rowing, bike 9 or 5 calories
- If we don’t have a rowing machine, run 9, 10 yard shuttle sprints(do the best you can with distance, but they shouldn’t take too long!)
- Strict handstand push ups
- See Skill work for specific scaling options