TUESDAY 7TH MAY 2019 - WORKOUT

 
 
 

4 RFT:

10 PUSH-UPS

20 DB SNATCH 15/10KG

100 SINGLE UNDERS / 50 DOUBLE UNDERS

 

Rx = 2x15kg (men)/10kg (women) dumbbells

Rx+ = 2x22.5kg (men) and 15kg (women) dumbbells

  

Score:

Your score is the time it takes you to complete 4 rounds.

Hit the Rx button if you complete the workout written in the description. If not, write any other scaling options in the comments. Hit the Rx+ button if you use the RX+ weights.

Goal:

Aim for 2-3 min per round - sub 12 min total

Top Tips:

If your midline breaks on the push-ups, go from your knees.  Keep jumps low and wrists fast on the skipping to avoid tripping and tiring out quickly.

 

Workout Description:

Set your timer to count up. Start with 10 Push-ups then move onto DB Snatch and finish with Skips or DB taps.  Record your time to wodify.

Movements:

Push-up: Starting in a plank position with hands just outside of shoulders and arms fully locked out. Squeeze your tummy tight and bum hard keeping feet together. Descend sending your elbows back the way until chest and thighs contact the floor, then drive up hard through your hands to full lockout of the elbows. Variations include: On toes to descend, on knees to ascend. On knees descend and ascend. On toes to raised object (table height works well).

Dumbbell Snatch: Start with your feet hip-width apart and Dumbbell between both feet. Shoulders should come just over the dumbbell at set-up. Lumbar curve maintained (flat back) as you raise your hips and shoulders at the same time. Squeeze your bum hard and extend hips rapidly. Shoulder shrugs followed by a high pull of the arm and then receive the dumbbell overhead with hips full extended or in a partial squat. Complete rep by standing up tall.

Single Under Skips: 1 Rotation of the rope under your feet. Keep feet together and hands close to sides. Move your wrists rather than big arms swings. If you have Double Unders as a skill - use them! If you don't have a rope then toe taps to a single dumbbell is a great sub (1 toe tap = 1 skip).