WEDNESDAY 29TH MAY 2019 - WORKOUT

 
 
 

FOR TIME:

200 SINGLE UNDERS / 100 DOUBLE UNDERS

20-18-16-14-12-10

SIT-UPS

DB SNATCH ALTERNATING

200 SINGLE UNDERS / 100 DOUBLE UNDERS

 

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.

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 10 min

Top Tips:  Alternate arms on the DB snatch, keep hips low to save lower back at the start position of snatch.

 

Workout Description:   Set your clock to count up.  At the sound of the beep begin your single or double skips, then start on the 20 sit-ups, 20 alternating snatch, 18, 18, 16, 16 until 10 and 10.  Then finish with 200 single skips or 100 skips.  Take your total time and record to wodify.

 

Movements:

Single Under Skips: 1 Rotation of the rope under your feet. Keep feet together and hands close to sides. Move your wrists rather than big arms swings. If you have Double Unders as a skill - use them! If you don't have a rope then toe taps to a single dumbbell is a great sub (1 toe tap = 1 skip).

Sit-ups: Use an ab-mat, cushion or jumper to place under your lower back for support. Bring feet together in bent leg position. Lay down and bring your arms up overhead reaching for the floor. Rapidly extend upwards and bring your hands towards the front of your feet. If this is a challenge and your feet keep popping up - find a place to anchor them! For overhead DB sit-ups - hold the dumbbell with 2 hands and do not bring the dumbbell back to the floor, keep it overhead with arms locked out. As you come up bring your head between your arms. Scale option is a crunch, hands behind head, feet anchored, crunch rib cage down towards pelvis.

Dumbbell Snatch: Start with your feet hip-width apart and Dumbbell between both feet. Shoulders should come just over the dumbbell at set-up. Lumbar curve maintained (flat back) as you raise your hips and shoulders at the same time. Squeeze your bum hard and extend hips rapidly. Shoulder shrugs followed by a high pull of the arm and then receive the dumbbell overhead with hips full extended or in a partial squat. Complete rep by standing up tall.