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WOD

“Door Dash” (Time)

“Door Dash”

For Time:

800 Meter Run

50 Single Arm Dumbbell Hang Clean and Jerks

400 Single DB Carry (Carry However)

30 Pull-ups

400 Single DB Carry (Carry However)

50 Single Arm Dumbbell Hang Clean and Jerks

800 Meter Run

30 min Time Cap

Subs:

800m Run = 1000m Row, 50/35 Bike

400m Run= 750m Rown, 40/30 Bike

RX+-Chest to Bar, 50/35#

RX -35/20#

50-59 -20/15#, Jumping Pull Ups

60+ -400m Run and carry, 15/10#, Ring Rows

Basics-200m Run, 100m Carry Light DB,25 DB CJ, 15 Ring Rows
DESCRIPTION

* This longer chipper workout will train cardio, odd-object weightlifting, and higher skilled gymnastics movements

* We expect this piece to take between 20-30 minutes to complete

* With it being a longer workout, we’ll focus our teaching points on the two more complicated movements, the chest to bar pull-ups and dumbbell hang clean and jerks

SINGLE ARM DUMBBELL HANG CLEAN AND JERKS

* For the single arm hang clean and jerk, you will:

* Swing the bell between the legs like a kettlebell

* Push press or push jerk the weight overhead

* Switch arms however you see fit (Every 1, 3, 5…)

* Choose a weight that allows you to complete 35+ unbroken reps when fresh

* Click Here for a demo video

WRECK BAG RUN

* The goal of this station is to move 400 meters with a weighted object of some kind

* You can use the dumbbell (1) used for the hang clean and jerks or a kettlebell or bumper plate

* This should be a weight that allows athletes to run, not walk, for all 400 meters

* Adjust load as needed to accomplish this

CHEST TO BAR PULL-UPS

* For athletes with no goals of competing, we recommend changing the chest to bar pull-ups to regular kipping or strict pull-ups