For time:
10 Double Dumbbell Front Squats, 50/35 lbs
1 Rope Climb
Farmer Carry, 50/35 lbs, 50 m
9 Double Dumbbell Front Squats, 50/35 lbs
1 Rope Climb
Farmer Carry, 50/35 lbs, 50 m
8 Double Dumbbell Front Squats, 50/35 lbs
1 Rope Climb
Farmer Carry, 50/35 lbs, 50 m
7 Double Dumbbell Front Squats, 50/35 lbs
1 Rope Climb
Farmer Carry, 50/35 lbs, 50 m
6 Double Dumbbell Front Squats, 50/35 lbs
1 Rope Climb
Farmer Carry, 50/35 lbs, 50 m
5 Double Dumbbell Front Squats, 50/35 lbs
1 Rope Climb
Farmer Carry, 50/35 lbs, 50 m
4 Double Dumbbell Front Squats, 50/35 lbs
1 Rope Climb
Farmer Carry, 50/35 lbs, 50 m
3 Double Dumbbell Front Squats, 50/35 lbs
1 Rope Climb
Farmer Carry, 50/35 lbs, 50 m
2 Double Dumbbell Front Squats, 50/35 lbs
1 Rope Climb
Farmer Carry, 50/35 lbs, 50 m
1 Double Dumbbell Front Squat, 50/35 lbs
1 Rope Climb
Farmer Carry, 50/35 lbs, 50 m
WORKOUT BRIEF
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.
WOD
“ALL SHOOK UP”
-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
MODIFICATIONS
DOUBLE DUMBBELL SQUATS
-Reduce Load
-Reduce Reps
-Single Dumbbell
-Moderate Barbell Load
1 ROPE CLIMB
-Reduce Height
-3 Strict Pull-Ups + 3 Toes To Bar
-3 Renegade Rows
50 METER DUMBBELL FARMERS CARRY
-Reduce Load
-Reduce Distance
-Sub Kettlebells
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