Flip The Switch
AMRAP 20
20 DB Deadlift/Odd Object Deadlift
20 Single Arm DB Hang Power Clean/Odd Object Hang Power Clean
20 Goblet Squat/Odd Object Squat
20 Single Arm DB Push Press/Odd Object Push Press
General Warm Up-
:20 Jog in Place
:20 Butt Kickers
:20 High Knees
:30 Good Mornings
:30 Active Spiderman
:20 Slow Air Squats + :10 Hold in Bottom of Squat + :20 Fast Air Squats
:30 Arm Circles (:15 Forward/ :15 Backward)
:30 Hops over DB/Odd Object
:30 Inchworm + (Knee) Push Up
:20 Slow Air Squats + :10 Hold in Bottom of Squat + :20 Fast Air Squats
:30 Invisible Object Strict Press
Movement Specific Warm Up-
*Start with lighter weight if available*
:20 Invisible Object Alternating Deadlift (Imagine Dumbbell or O.O. between the feet and practice settling hips down into set-up position)
:20 Alternating Dumbbell Deadlifts or O.O. Deadlifts
:20 Jump and Land in ¼ Squat
5 ¼ Squats (per side, with DB on shoulder, or with O.O. in front rack position)
5 Hang Power Cleans (per side, or with O.O.)
3 Tempo Goblet/O.O. Squats (3 Seconds Down, 3 Seconds Hold, 3 Seconds Up)
5 Goblet/O.O. Squats
*Complete the following on each side unless using an object that requires both hands*
5 DB/OO Strict Press
5 Dip and Stand Fast
5 Push Press
Warm Up Round-
4 DB Deadlift/Odd Object Deadlift
4 Single Arm DB Hang Power Clean/Odd Object Hang Power Clean
4 Goblet Squat/Odd Object Squat
4 Single Arm DB Push Press/Odd Object Push Press
WOD Modifications-
Reps- 15/10
Deadlift- Limit Range of Motion (Lower weight to knee or mid-shin instead of floor), Good Mornings, Supermans
Hang Power Clean- Hops over DB or Odd Object
Goblet Squat- Air Squat, Wall Sit, Glute Bridges or Hip Thrusts
Push Press- Strict Press, Use 1 Weight in 2 Hands to decrease loading per side, Floor Press
WOD Guidance-
Longer, steady effort today. Choose a light/moderate weight on your object that allows you to complete each movement in 2-3 sets to conserve grip. You are ideally using one weight across all movements, so let your overhead movement be the limiting factor on weight choice! Move in your first 5 minutes of this workout how you’d like to be moving in the last 5 minutes of your workout!
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