MONDAY 29TH APRIL - WORKOUT
5 ROUNDS FOR TIME:
10 SINGLE ARM ALTERNATING OH LUNGES
10 BI-CEP CURLS
20 SIDE BENDS (10/SIDE)
Rx = 15kg (men)/10kg (women) dumbbells
Rx+ = 22.5kg (men) and 15kg (women) dumbbells
Your score is the time it takes to complete all 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 under 12 min
Top Tips: Keep a locked out arm and tight tummy on the OH lunges. Swap to other arm after 5 reps - always alternate legs.
Workout Description: Set your clock to count up. At the sound of the beep begin your Single OH Lunges, alternating legs. Swap arms after 5 reps. Then start on your bi-cep curls, then 10 side bends on each side, aim for unbroken on all movements. Complete 4 more rounds and record time to wodify.
Dumbbell Lunge: Start with feet under hips. Using 1x Dumbbell overhead with locked out arm, wrist straight. Keep ribcage pulled down towards belly button to stabilize overhead position. Take a big lunge forward, and bring back knee down to touch floor. Alternate legs.
Bi-cep Curls: Set feet hip-width apart with a dumbbell in each hand, elbows tucked into sides and palms facing forward. Curl the DB's up until they reach your shoulders, slowly lower back to start position.
Side Bends: Stand up straight while holding a dumbbell on the left hand (palm facing the torso) right hand remains by side, no weight . Your feet should be placed at shoulder width. Bend only at the waist to the left as far as possible. Breathe in as you bend to the side and exhale as you come back to start position. Keep the rest of the body stationary. Change hands per set not per rep.