TUESDAY 28TH MAY 2019 - WORKOUT LIGHT
400M RUN / 2 MIN CARDIO OPTION
SINGLE ARM BENT OVER ROW ALTERNATING
Rx = 10kg (men)/5kg (women) dumbbells
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.
Aim for sub 10 min
If you can’t run or row, find a 2 min cardio option. Break into large sets on the first round, aim for unbroken on the 15’s and 9’s.
Set your time to count up. When the beeper goes, start with your cardio choice, then complete 21 thrusters, 21 alternating row, 15 thrusters, 15 rows and finish with 9 thrusters and 9 rows. Take your total time and record to wodify.
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 Arm Bent Over Row: With soft knees send your hips back keeping your lower back straight. Hold one dumbbell with the palm of your hand facing your torso. This will be your starting position.
Pull the DB straight up to the side of your chest, keeping your upper arm close to your side and keeping your torso stationary. Concentrate on squeezing the back muscles once you reach the full contracted position. Your torso should remain stationary and only the one arm should move. Lower the DB straight down to the starting position. Breathe in as you perform this step.