THURSDAY 16TH MAY 2019 - WORKOUT

 
 
 

FOR TIME:

100 DB THRUSTERS

EVERY TIME YOU BREAK DO:

30 SINGLE UNDERS

 

Rx = 15kg (men)/10kg (women) dumbbells

Rx+ = 22.5kg (men) and 15kg (women) dumbbells

  

Score:  

Score is the total time taken to complete 100 Thrusters.

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

Goal:

Aim for sub 10 min

Top Tips:  Break into smart sets, something like 20, 15, 15, 15, 15, 20 works really well!

 

Workout Description:

Set your time to count up.  Start with DB Thrusters as many as you can working up to 100 total.  If you break, complete 30 Single skips.  Take your total time to complete 100 Thrusters and record to wodify.  You don’t need to complete 30 skips at the end of your 100 reps!

 

Movements:

Thruster: Feet are set just under the shoulders in squat stance. Elbows in front of the dumbbells, dumbbells rest on your shoulders (front rack position). Hips descend back and down, bringing hips lower than top of knees, lumbar curve maintained, knees in line with toes keeping elbows off knees in bottom position, hips and knees extend rapidly, then arms press up and overhead. Complete at when standing tall.

Tip: wait until you have squeezed your bum before DB's travel overhead. Then wait until DB's return to your shoulders before you descent into your squat.

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).