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DESCRIPTION

STRUCTURE: Athletes will complete 10 down to 1 Double Dumbbell Squats- After every set athletes will complete 1 Rope Climb and a 50 Meter Dumbbell Farmer’s Carry.

STIMULUS: “ALL SHOOK UP” is a GRIND

STRATEGY: Athletes should go unbroken sets on Double Dumbbell Squats, 0:30 or less on each Rope Climb and no breaks on the 50 Meter Farmer’s Carry.

SCALING: Athletes should choose a dumbbell weight that allows them to go unbroken in all sets. Athletes should choose a Rope Climb variation they can do in 0:30 or less. Athletes should choose a dumbbell weight that requires no breaks on the Farmer’s Carry.

SCORING: Athletes score is the time it takes them to complete the workout. Athletes should aim to finish in 15-20 Minutes.

EFFICIENCY TIPS

-Unbroken Squats breathing at the top of every rep

-Athletes should take their time to get knees high and secure a strong foot clamp

-Athletes can hook grip on the Famer’s Carry

-Coach athletes to move fast on the Farmer’s Carry while maintain good posture and a tight core

WOD

“All Shook Up” (Time)

“ALL SHOOK UP”

For Time:

10-9-8-7-6-5-4-3-2-1:

Double Dumbbell Squats

After Each Round:

1 Rope Climb

50 Meter Dumbbell Farmers Carry

(Out either door to the Fence and back)

22 min Time Cap

RX+-50/35#

RX-35/20#

50-59-20/15#, 3 Renegade Rows

60+-15/10#, 3 Renegade Rows

Basics-6-5-4-3-2-1 , 3 Renegade Rows