WOD
“The Down Low”
For time”
27-18-9-3
Burpees over the dumbbell
Dumbbell renegade row, alternating arms
Dumbbell front squat
STIMULUS
Duration: Short/Moderate: 7-12 Minutes
Volume: Moderate 171 reps
Loading: Light
White Board Chat:
Down the ladder on this one today! We should be moving the entire time throughout this. Our burpees over the dumbbell can be completed any way you want – laterally or facing. Shooter’s choice! (If you have a barbell, you can jump over that if you want and can perform them any way). The set of 27 should take us no more than 2 minutes. The dumbbell renegade row will be done alternating arms each rep (If you have a pull up bar, feel free to use that with the same rep scheme. Our dumbbell front squats should be performed unbroken not only for the set of 27, but for the balance of the workout. The set of 27 should take us no longer than 2 minutes. You can switch arms as you want, or hold one of the heads in each hand – up to you. Again, if you have a barbell, go ahead and use it! The loading should still be moderate and something that we could perform 27 unbroken reps at if it was on its own, but for the purposes of the workout, only break 2-3 times at most.
Modifications
NO EQUIPMENT?:
27-18-9-3
Burpees to target
Superman’s
Air squats
1.Burpees over the dumbbell
- If we have an injury or limitation that prevents us from jumping over an object, perform regular burpees without any jump
- If we have an injury or limitation that prevents us from going all the way to the ground, perform a squat thrust
- If we have an injury or limitation that prevents us from using our arms at all, perform hollow rocks
- Renegade row
- If we have an injury or limitation that prevents us from putting weight on one arm, perform a standing bent over row on the good arm only
- Dumbbell front squat
- If we have an injury or limitation that prevents us from using one arm, only use the good arm
- If we have an injury or limitation that prevents us from squatting, perform deadlifts