TUESDAY 28TH MAY 2019 - WORKOUT

 
 
 

FOR TIME:

800M RUN / 4 MIN CARDIO OPTION

21-18-15-12-9

THRUSTERS

RENEGADE ROW ALTERNATING

 

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

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

  

Score:

Your score is the time it takes to complete all reps and movements

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 can’t run or row, find a 4 min cardio option.  Break into large sets on the first few rounds if needed.  Aim to go unbroken from 15 and down.

 

Workout Description:

 

Set your time to count up.  When the beeper goes, start with your cardio choice, then complete 21 thrusters, 21 alternating renegade rows, 18 thrusters, 18 rows 15, 15 - 12, 12 - and finish with 9 thrusters and 9 rows.  Take your total time and record to wodify.

 

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.

 

Renegade Rows: Start in push-up position with hands on the dumbbells. Dumbbells are under shoulders and feet set wide. Pull left elbow high and close to side, switch sides.