WEDNESDAY 9TH JANUARY 2019 - WORKOUT LIGHT

 
 
 

14 Min:

Every alternating min complete:

Odd min: 12 Mountain Climbers

Even min: 10 Overhead Dumbbell Lunges 10/5kg

 

RX men = 2x10kg dumbbells

RX women = 2x5kg dumbbells

RX+ men = 2x15kg dumbbells

RX+ women = 2x10kg dumbbells

 

 

Movements:

Mountain Climbers:

Place Dumbbells on the floor just under your shoulders, hold a plank position with hands on the DB's (only if hexagon shape!) Bring one leg up towards dumbbells while the other leg is back, then bring the other one forward as the other travels back like you are running . . . up a mountain. Keep tummy tight as you do this.

Overhead Dumbbell Lunge:

Start with feet under hips. Using 2x Dumbbells overhead with locked out arms, wrists straight. Keep ribcage pulled down towards belly button to stabilize overhead position. Take a big lunge forward, don't let knee track over toes and bring back knee down to touch floor.

 

Scoring:

The score in this WOD will simply be the weight that you used to perform the OH Dumbbell lunges.

Hit the RX button if you complete the workout as written in the description, if not write down your scaling options. If you performed the workout at the RX+ weight make sure to hit the RX+ button.

Goal: Keep a good pace, get the work done quickly and use the rest of the min to rest!

Top Tips: In the OH lunge, pull your ribcage down towards belly button and push hard into the ceiling with DB's. Don't let knee track over toes in lunges.