WOD – At the Gym, At Home
“GMM”
10 Minute AMRAP:
15 Box jump (24″/20″)
12 Hand-release push ups
100 meter Sprint
WOD – On Duty
“GMM”
10 Minute AMRAP:
15 Box jump (24″/20″)
12 Hand-release push ups
100 meter Sprint
– Rest :20
STIMULUS
Total rounds: 4-7
From Friday December 6, 2019: “Fast moving AMRAP to take us into the weekend. Our box jumps should be an option that allow us to have a quick cycle time and be finished in under :45. Our hand-release push ups, even if strategically breaking them up, should consistently take us under :20 to perform. Our 100m sprint should be just that, a sprint, and take under :40 max to complete. When its all said and done, we should complete 4-7 rounds depending on how fast our transitions between movements are and what our scales are. But continuous movement is the name of the game!”
Modifications
- Box jumps
- Decrease the height to allow us to perform 15 in under :45, even if this is down to a plate, if we can jump, we will jump
- If we have an injury that does not allow us to jump, perform step-ups and scale to meet the sub :45 time frame
- Hand-release push ups
- If 12 hand-release push ups will take us over :20, perform 8
- If we are working towards push ups off our toes, perform either wide-stance, kipping, or KNEE push ups with a hand release and utilize the same scaling guidelines as above
- Sprint
- If sprinting 100m will take us over :40, sprint 50m
- If we cannot run due to injury, bike/ski/row 100m