4/17/20

Metcon
Home Wod #29
(with equipment)
AMRAP 12:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double Unders
4 Double Dumbbell Power Cleans
4 Double Dumbbell Thrusters
30 Double Unders
6 Double Dumbbell Power Cleans
6 Double Dumbbell Thrusters
30 Double Unders

Continue to Add (2) Reps to Dumbbell Movements Per Round
—————–
(no equipment)
Odd Object Clean and Jerks
Odd Object Thrusters
30 Line Hops
—         —       —
MODIFICATIONS:
-Double Dumbbell Power Cleans;
Single Dumbbell Power Cleans (Alternating Every Rep)
Odd Object Clean and Jerks
-Double Dumbbell  Thrusters
Single Dumbbell Thrusters (Divide Reps Evenly Between Arms)
Single Dumbbell Goblet Thrusters
Odd Object Thrusters
-Double unders
30 Second or Practice
45 Single Unders
30 Line Hops (Over and Back = 1 Rep)
—————
Stimulus:
-Your score total is total reps accumulated over the 12 minutes
-Use the following cheat sheet for scoring:
Finish 2’s: 34
Finish 4’s: 72
Finish 6’s: 114
Finish 8’s: 160
Finish 10’s: 210
Finish 12’s: 264
Finish 14’s: 322
Finish 16’s: 384
—      —      —
Strength/Accessory
Part A) 5 Sets:
1 Squat Complex
Rest :30s between
—-
1 Squat Complex:
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats
———————-
Part B) Not for Time:
20 Slow Cossack Squats (10 per side)
MODIFICATIONS:
-Athletes choice on loading on the weighted squats
-If using a single dumbbell, hold in goblet position
-Looking for speed, versus slow-and-grindy
-Be explosive
-Final jumping squats… go for max height
-If we do not have any traditional weights, grab a backpack/bag, or just go bodyweight

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