Andromeda

25 min AMRAP:

25/20 Calorie Bike
25 Box Jump Overs, 24/20″
25 Wall Balls
25 Toes to bar
25 Dual Dumbbell power Clean @40/25 lbs

WODprep Strategy Top Tips:

Warm-up (10 minutes): Start with a 3-minute bike to get the heart rate up and prepare for the sustained cardio demands. Next, perform box step-ups and dynamic hamstring stretches to warm up the legs and prep for explosive box jumps. Include shoulder pass-throughs and wall ball squats to mobilize the upper body and hips for wall balls and dumbbell cleans. Finish with hanging knee raises to activate the core and prime for toes-to-bar.

Stimulus: Mixed Aerobic Capacity

Strategy: This will be all about coming out smoothly. Opening at paces that are too aggressive could spell for issues later in the metcon. Find a good pace on the box, and break the wall balls and toes to bar from the start. Don’t be afraid to really use the hips on the power cleans.

• Bike Calories: Focus on a steady cadence; avoid burning out early. Use the recovery as active recovery when transitioning.
  
  
• Box Jump Overs: Step down or rebound based on your capacity. Ensure you’re landing softly to protect the knees.
  
  
• Wall Balls: Maintain an upright torso and consistent breathing. Use your legs to drive the ball to reduce shoulder fatigue.
  
  
• Toes-to-Bar: Engage the lats and core for efficient kip swings. Modify to hanging knee raises if needed.
  
  
• Dual Dumbbell Power Cleans: Focus on a strong hip hinge and explosive pull. Keep dumbbells close to the body for efficiency.

This video explains a simple way to make Wall Ball Shots technique for WODs a little less annoying!

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