WOD
“Jello Arms”
For load:
6-6-6-6-6
Single arm dumbbell strict press with one arm
– Opposite arm holds dumbbell in support overhead
– Rest 1 minute, then switch arms, then 1 round is complete
STIMULUS
Duration: 20-25 Minutes
Volume: Low (30 reps)
Load: Heavy (relative)
White Board Chat:
Our heavy day today will be challenging as our goal is to stabilize one dumbbell overhead as we press with the other (if we only have one dumbbell, stabilize anything else weighted you can in your opposite hand). If you have a bar, perform 6 strict presses with a 2 second pause at the top after each. This will be challenging regardless of which one we choose and even though the load will be lighter on its own, it will feel heavier as our time under tension will be longer.
Modifications
ALL BODYWEIGHT OPTION
For quality:
6-6-6-6-6
Deficit handstand push up
OR
12-12-12-12-12
Hand-release push up using any scale with a 2 second pause at the top
- Dumbbell strict press
- If we have an injury or limitation that prevents us from going overhead, perform a floor press using the same format
- If we have an injury or limitation that prevents us from going overhead with only one arm or using it altogether, use only the good arm