MONDAY 27TH MAY 2019 - WORKOUT
30 BURPEE OVER DB
30 DB HANG POWER CLEAN
20 BURPEE OVER DB
20 DB HANG POWER CLEAN
10 BURPEE OVER DB
10 DB HANG POWER CLEAN
Rx = 15kg (men)/10kg (women) dumbbells
Rx+ = 22.5kg (men) and 15kg (women) dumbbells
Your score is how long it takes you to complete all reps.
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 sub 10 min
Use the shrug to aid with the hang power cleans - this will test your grip strength! Stay low on the burpee over dumbbells - step or jump over DB’s.
Set a timer to count up, when the beeper goes, start with your 30 burpee over DB’s. Then move to 30 Hang Power Cleans, 20, 20 and finish with 10 and 10 of each movement. Record time taken to wodify.
Burpee over DB: Standing side on to your dumbbell, throw both feet behind you (or step down) landing on the floor on hands with chest and thighs both contacting the floor. Jump both feet (or step) forward towards your hands keeping as low as possible to the ground and perform a two footed jump (or step) over your dumbbell.
DB Hang Power Clean: Begin with your feet hip width apart. Dumbbells are positioned anywhere between the knee and hip and held beside your legs . Send your hips back keeping knees soft, (like you are taking a bow). Chest is up. Core is tight and weight back in the heels. To initiate movement, aggressively stand (think of jumping), squeeze your bum and with a big shrug of the shoulders bring the dumbbells up to rest on your shoulders keeping elbows high, you will come under the dumbbells into a partial squat/dip after you have fully extended your hips. Drive through the heels back to a standing position Rep is completed when the knees and hips are fully locked out and open at the top.
Tips: Think about jumping hard, but not high—you should have a strong thrust with your feet leaving the ground, but you are not trying to see how high you get. The higher you jump the longer the rep takes. Keep arms straight and long; An early arm bend will lessen the contribution of the hips.