Lauren and Krissa are flying through the Dumbbell Hops during Wednesdays WOD!
__

Happy Birthday Dave 08!

__

WOD

“90 Shiny”

21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round

Directly Into…

21-15-9:
Front Squats (135/95)
50 Double Unders After Each Round

HOME WOD

“90 Shiny”

21-15-9:
Dumbbell Power Cleans
50 Double Unders After Each Round

Directly Into…

21-15-9:
Dumbbell Front Squats
50 Double Unders After Each Round

STIMULUS

DESCRIPTION
*There are 2 parts to this workout, each consisting of a double dumbbell movement and jump rope movement
*After each round on the dumbbell, you’ll complete 50 double unders
*There is no rest between the first coulplet and the second
*The workout flows as follows:
21 Dumbbell Power Cleans, 50 Double Unders
15 Dumbbell Power Cleans, 50 Double Unders
9 Dumbbell Power Cleans, 50 Double Unders
21 Dumbbell Front Squats, 50 Double Unders
15 Dumbbell Front Squats, 50 Double Unders
9 Dumbbell Front Squats, 50 Double Unders
*Your score is the total time it takes you to complete the full workout
*We expect this piece to take around 10-16 minutes to complete
DUMBBELL MOVEMENTS
*We’re looking to use one dumbbell weight for both movements
*This should be a moderate set of dumbbells that allows you to complete 21+ reps unbroken on each movement when fresh
*On the power cleans, only one head of the dumbbell has to touch the floor on each rep
*If you’re modifying to a single dumbbell movement, complete the rep scheme as 30-20-10 to make up for the lighter weight
DOUBLE UNDERS
*Choose a number or variation here that takes around 1 minute to complete
MODIFICATIONS
DOUBLE UNDERS
*Reduce Reps
*75 Single Unders (1.5x)
*60 Seconds of Double Under Practice
*25 Over-and-Back Dumbbell Hops Video
*50 Line Hops Video
*50 Double Taps Video
DUMBBELL FRONT SQUATS
*Single Arm Dumbbell Front Squats
*Goblet Squats (Kettlebell or Dumbbell) Video
*Odd Object Goblet Squats Video
*Barbell Front Squats
*2x Jumping Squats (42-30-18) Video
DUMBBELL POWER CLEANS
*Single Arm Dumbbell Power Cleans Video
*Odd Object Ground to Shoulder Video
*Single Dumbbell Russian Swings Video
*Barbell Power Cleans
TEACHING
TIMING
*Timing is everything in these 3 movements
*Be patient with your jump in the double under
*Wait to jump until the rope is just about to make contact with the floor to jump
*Jumping too early, when the rope is still behind you, can cause a lot of excessive trips
*Be patient off the floor in the power cleans
*It’s tempting to want to rip the weight off the floor
*Stay under control until the weight has passed your knees before jumping hard
*The main goal off the floor is to make sure your hips and shoulders rise together
*Be patient in the dumbbell front squats
*Staying controlled in this movement actually makes it easier
*When we try to squat and stand quickly with the unstable dumbbells, they can pull us out of position
Taking your time through the squats can help you maintain better balance through the foot and *better balance of the weight on your shoulders
TIPS
*Double dumbbell movements can be challenging, not only because of their weight, but also due the unstable nature of the objects
*Shorter bursts can be mentally and physically more manageable on both the dumbbell movements over the course of the 90 total reps today
*Consider quick breaks of 10 seconds or less along the way on all movements to help keep you on moving towards the end goal:
Round of 21:
1 Set: 21
2 Sets: 12-9
3 Sets: 7-7-7
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Round of 15:
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3
Round of 9:
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3
50 Double Unders:
1 Set: 50
2 Sets: 25-25
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10-10-10-10-10

WARMUP

6 Minutes For Quality

20 Single Unders
5 Push-up to Down Dog Video
20 Single Unders
10 Slow Wall Squats Video

Body Armor

For Time (5 Minute Cap):
100 Jumping Lunges

On the Minute (Starting at 0:00):
5 Double Dumbbell Thrusters

STIMULUS

DESCRIPTION
*Today’s body armor primarily focuses on pressing with the lower body
*At the top of every minute, you’ll complete 5 double dumbbell thrusters
*With whatever time remains in the minute, you’ll complete as many jumping lunges as you can
*Your workout will end when you have completed 100 jumping lunges
*Count each jump as 1 rep (50 each side)
JUMPING LUNGES
*Alternate legs every rep for a total of 50 each side
*The back knee makes contact with the ground on each rep
*Reach full lower body extension between jumps
*Sub reverse lunges for jumping lunges
DOUBLE DUMBBELL THRUSTERS
*Choose a light-moderate weight that you can complete unbroken to start each minute

MOVEMENT VIDEOS

Jumping Lunges: Video

__

DAILY MINDSET

 

“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk”

~Doug Larsen

When we hear the phrase “communication skills”, we’re often thinking about the ability to express ourselves. To that, maybe we should call that exactly that – “expression skills”.

Although expression skills are part of communication, they’re one half at best. Great communicators are far better listeners than speakers.

“Empathy” is the focus on great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgment, and fully present to connect.

The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen.