April 4, 2020
Day #23 – “Rancy”
“Rancy”
5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell OHS
*Power Snatches change arms every rep
*OHS change arms as athlete chooses
STIMULUS
- You’ll complete the 3 listed movement for 5 total rounds
- Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout
- Single Arm Dumbbell Overhead Squats can be a very limited movement for many
- Two different dumbbells may be used to tackle both movements with intended stimulus
- Let’s treat the run as somewhat of a buy-in
- The workout isn’t necessarily “won” there
- It is “won” by thriving on the snatches and overhead squats
- A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round
- Your score is total time of completion
SUBS
RUN
If unable to run outside, complete one of the following:
- 500 Meter Bike Erg
- 250 Meter Row
- 12/9 Calorie Assault Bike or Echo Bike
- 15/12 Calorie Schwinn Bike
- 150 Meter Assault Runner or Trueform
- 20 x 10 Meter Shuttle Runs
- SINGLE ARM DUMBBELL OVERHEAD SQUATS
- Single Arm Dumbbell Front Squats
WARM-UP
EMOM 12:
Minute 1: 100m Jog
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Air Squats
Minute 4: 20 Dumbbell Swings
“Rancy” (No Equipment Version)
5 Rounds For Time:
400m Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats
STIMULUS
- You’ll complete the 3 listed movement for 5 total rounds
- Set up your odd-object with a weight that you can complete each movement in 1-2 sets within the workout
- Let’s treat the run as somewhat of a buy-in
- The workout isn’t necessarily “won” there
- It is “won” by thriving on the ground to overhead and the squats
- A helpful approach can be to establish your first round as your slowest, and then try to be seconds faster with each round
- Your score is total time of completion
MOVEMENT VIDEOS
How to create an Odd-Object Video
Odd-Object Ground to Overhead Video
Odd-Object Squats Video
SUBS
RUN
If unable to run outside, complete one of the following:
- 20 x 10 Meter Shuttle Runs
WARM-UP
EMOM 12:
Minute 1: 100m Jog
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Air Squats
Minute 4: 20 Odd-Object Swings (chest high)
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