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WOD

“Head Spin” (Time)

“Head Spin”

For Time:

100 Double Unders

50 Single DB Hang Clean and Jerks

100 Meter Single DB Farmers Carry

80 Double Unders

40 Single DB Hang Clean and Jerks

100 Meter Single DB Farmers Carry

60 Double Unders

30 Single DB Hang Clean and Jerks

100 Meter Single DB Farmers Carry

40 Double Unders

20 Single DB Hang Clean and Jerks

100 Meter Single DB Farmers Carry

10 Single DB Hang Clean and Jerks

20 Double Unders

100 Meter Single DB Farmers Carry

Singles-150/120/90/60/30

25 min Time Cap

RX+-50/35#

RX -35/20#

50-59-20/15#

60+-15/10# 100/80/60/40/20, Singles

Basics-Start at 60 Jump Ropes. Light DB

60 JR/30 CJ, 40 JR/20 CJ, 20 JR/10 CJ
DESCRIPTION

* This workout starts with higher reps and gets progressively lower with each round

* After each set of dumbbell hang clean and jerks is over, we’ll complete a 100 meter single arm farmers carry

* This carry happens 5 times during the workout for a total of 500 meters

* We expect this longer “grind” of a workout to take between 15-25 minutes to complete

SINGLE DUMBBELL HANG CLEAN AND JERKS

* Let’s choose a weight today that allows for 50 unbroken reps when fresh

* We’ll alternate arms every 5 reps today

* You can push press or push jerk the weight overhead

DOUBLE UNDERS

* To complete this station as written, we recommend having at least 75 unbroken double unders

* The opening set of 100 double unders is ideally completed in 2:30 or less

* Reducing the volume, completing 1.5x the amount of single unders can be helpful in getting the right stimulus

SINGLE DUMBBELL FARMERS CARRY

* You can switch hands however you see fit on the farmers carry

* This is ideally the same weight that was used for the hang clean and jerks