Wednesday, December 18, 2019

WOD Wednesday #115

Complete as many rounds as possible in 12 minutes of:
  • 3 weighted pull-ups
  • 6 push-ups on dumbbells
  • 9 dumbbell squats
♀ 25-lb. DBs, use one for pull-ups
♂ 35-lb. DBs, use one for pull-ups



Think about today's workout as a short version of Cindy in which we lowered the number of reps and the overall duration to accommodate the loading. It is a trade in which the desired outcome is that the speed and overall intensity is maintained. First, choose a weight for the pull-ups that will not stop you. Choose something you think you can do unbroken for the vast majority of the workout if that is just strict pull-ups, be it. With that decided go for the squats, try to avoid compensating for the scale on the pull-ups, but aim to keep them loaded if you are a solid air squatter. Modify the push-ups to elevated push-ups if you anticipate having to break them very early. However, even if you are elevating them use the dumbbells for your hands, and look for that little bit of extra range of motion dumbbell push-ups give you.

If you only have a lat pulldown machine go as heavy as possible. Bodyweight sub 3 strict pullups 6 clapping pushups 9 jumping squats, jump 6" off the ground.

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