Cat bossing the L-sit. #pointyourtoes

 WoD: "Dumbbelling"

Complete As Many Rounds As Possible in 15 Minutes

of:

12 Dumbbell Hang Power Cleans

9 Toes To Bar

6 Dumbbell Push Jerks

30 Second L-Sit on Dumbbells

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• Holy grip & abs Batman!!
• The past couple of days we have spoken about pace. Monday was about hitting a certain pace and holding it. Yesterday was about negative splits and getting faster as you go. Today we have an ‘AMRAP’ which allows us to experiment with pace.
• We always say that pacing is a smart way to gain fitness adaptations. Sometimes it needs to be a slower pace. Sometimes you work to your threshold limits. Sometimes you need to come out hot as hell and see how long you can last. Today can be a great day for you to try something NEW during it. We aren’t talking about adding in a one-arm jumping devils press whilst chewing salt water taffy! No, what we mean is changing the way you approach a round of movements like the ones on the menu today.
• Maybe it could be that you make yourself go unbroken on the dumbbells no matter what. Then rest a couple more seconds to make it happen. Maybe it’s the opposite and you only allow your a maximum of 10 seconds rest in between moves and reps.
• Maybe it could be that you always grab the same old weights each day. Choose something DIFFERENT. If you don’t try you will never know.
• Overall goal today is choose a moderately-heavy weight that will challenge you yet the first few rounds will be unbroken. Second goal is to try something NEW inside the WoD. What will you do in the workout that could potentially add more reps to your output??
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post your number or ROUNDS/REPS to your Beyond The Whiteboard account.