WEDNESDAY 8TH MAY 2019 - WORKOUT LIGHT

 
 
 

3 RFT:

200M RUN / 1 MIN CARDIO OPTION

12 BENT OVER ROWS 10/5KG

21 DB SWINGS *SCALE IS RUSSIAN

 

Rx = 2x10kg (men)/5kg (women) dumbbells

  

Score:

Your score is the total time taken to complete 3 rounds.

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

Goal:

Aim for sub 12 min

Top Tips:

This is a sprint workout, all work ideally should be unbroken.  Choose a weight where this will be achieved.

 

Workout Description:

Set your timer to count up.  At 3,2,1 go start with your 200m Run or 1 min cardio option.  Complete 12 Bent over rows then 21 DB/KB Russian Swings.  Complete 2 more rounds and input your time into wodify.

Movements:

Bent Over Row: Holding dumbbells with palms facing down, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. The dumbbells should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. While keeping the torso stationary, breathe out and lift the dumbbells to you. Keep the elbows close to the body and only use the forearms to hold the weights. At the top, squeeze the back muscles and hold for a brief pause. Then lower to start position and repeat.

American Dumbbell Swings: Feet set up slightly wider than squat stance. DB comes down through the legs (high) with straight arms. The swing is a hinge, not a squat. Explode from the hips on the way up by squeezing glutes. Do NOT lean back at the top of the swing, keep abs engaged to avoid this. DB goes all the way overhead with biceps beside ears.

Russian Dumbbell Swings: This is performed the exact same as the American swing however you only bring the DB/KB up to eye level.