We have dumbbells again today.
If you have a dumbbell or 2, then grab them.
If you don’t, then grab something around the house with a little weight on it. Gallon jugs of water, empty propane tank, laundry detergent, load a bag with canned goods, etc.
WARM-UP
A. 3 minute bike, jog, or walk
B. 3 Rounds for Quality
10 Arm Swings
10 Push Ups
10 Bent Over Rows
10 Reverse Lunges
WORKOUT OF THE DAY (WOD)
In today’s workout we introduce a full body pulling movement called the snatch. It teaches us how to lift or throw things above our head by generating power with our legs and hips and transferring that power to our arms. For my folks with a bad shoulder, complete all snatches with your good shoulder and only use 1 DB for push press.
3 Rounds for Time:
10 Dumbell Snatches
10 DB Goblet Rev Lunges
10 DB Push Press
Complete 10 dumbbell snatches, 10 goblet reverse lunges, and 10 db push press. Then complete that same sequence 2 more times as fast as you can….with proper form.
This is not a benchmark workout, so your score is not necessary. Just let me know in comments you completed it!
COOLDOWN
- Wall hinge 2 min per side (https://youtu.be/NmFwQlQ2myY)
- Butterfly hold for 2 min (https://youtu.be/cjFTsl5sG5E)
PLEASE LOOK AT THE VIDEO BELOW FOR INSTRUCTION ON HOW TO COMPLETE ALL MOVEMENTS IN WARM-UP AND WORKOUT.
