THURSDAY 23RD MAY 2019 - WORKOUT

 
 
 

3 Rounds for time:

10 DB SWING

20 GOBLET SQUAT

10 DB SWING

20 LUNGES ALTERNATING

10 DB SWING

20 JUMP OVERS

 

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

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

  

Score:

Your score is 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 15 min

Top Tips:

If you have a Kettlebell use this for the swings!  Lunges are with no weight, keep them moving quickly.

Workout Description

Set your timer to count up, on the starter signal begin 10 Swings, then 20 Goblet squats, 10 swings, 20 lunges (10/leg), 10 swings and finish with 20 jump overs.  Complete 2 more rounds and record total time to wodify.

Movements:

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.

Goblet Squat: Set your feet under your shoulders. Position 1x Dumbbell/Kettlebell close into your chest, chest up, hands on either side of the DB. Hips slightly move back, and descend down. Hips descend lower than the knees. Keep your weight back in your heels. Drive your knees out hard and rise to full extension at the top.