WEDNESDAY 17TH APRIL - WORKOUT
200M RUN/ROW/45S CARDIO
15 JUMP OVERS
10 DB SNATCH
Rx =1x15kg (men)/10kg (women) dumbbells
Rx+ =12x22.5kg (men) and 15kg (women) dumbbells and/or 4 RFT
Your score is total rounds and reps achieved in 15 min
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.
Aim for 5 rounds plus
Can’t run or row - 80 single unders is a great sub in for the 200m run!
Set your timer to count down from 15min. Start with the cardio option, move on to jump overs, we use our DB to jump over. Then finish with DB snatch. Complete as many rounds and reps as possible in 15 min and record score to wodify.
Jump Overs/Step-Ups: Feet start under your hips/shoulders, dip slightly and jump high brining your knees as close to your torso as you can landing softly over object. If you are stepping up to an object, fully stand at the top before you step back down.
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.