5 Minute AMRAP:
20 Double Unders2 Single Arm Devil press/arm (50lbs/35lbs)2 Wall Walks
–rest 4:00–5-minute AMRAP:
4 Shuttle Runs4 Burpee Chest-to-bar8 Box Jump overs, 24/20”
WODprep Strategy Top Tips:
Warm-up (10 minutes): For our warmup, doing a dynamic warmup of broad jumps, burpees, and box jumps will help get the nervous system firing for our lifts today. You then could go into warming up your barbell movements
Stimulus: Creating good reps in your power position, rerack, and build on that to find something heavy.
Strategy: We have an Oly Lifting Session today focused on building our power position at lighter weights, and then getting under something heavy. Make sure to stick to your percentages, be smart with your builds, and hit quality reps.
- Double Unders – The double unders are the sneaky part of today’s workout. Ensure you have arms tight by your side, and use your wrist, so that your already tired shoulders don’t have to do any more work than they need to.
- Single Arm Devil’s Press- These are significantly easier than your traditional Devil’s press with two dumbbells. Focus on keeping the dumbbell close on the snatch overhead.
- Wall Walk- Our Wall walks are all about efficiency. With your hands planted, get your legs up as high as possible.Don’t rush, and take big chunks toward the wall. Control your descent and keep your feet on the wall until you return to a safe position. Counting your steps will help keep you in the same movement each time.
- Burpee Chest to Bar- For your burpee chest to bar, descend to the ground focusing on not using your arms. When you stand from your burpee, you have two choices.You can jump straight into your chest to the bar and perform a jumping pullup, or jump onto the pullup bar and perform a kipping pullup. The former is faster but more challenging, the latter can be more efficient.
The Open is here, and that means so are Double unders! Check the video below to start stringing together huge sets!
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P.S.
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