WOD
“50 Sent”
For time:
50 Dumbbell power snatch (50lbs/35lbs)
50 Strict sit ups
50 Dumbbell single-arm over head walking lunge (50lbs/35lbs)
50 Push ups
*STIMULUS*
Fast
Total time:Sub 10 minutes
*White Board Brief:*
Sprint chipper for your Wednesday. The dumbbell power snatch should be a warm-up weight relative to our ability and be something that we can go unbroken on for the workout. They should be taking us under 2 minutes to complete. The strict sit ups should be something we can maintain unbroken for at least 20 reps and take us under 2 minutes to complete as well. For the single-arm overhead walking lunge, ideally, this should be the same weight we used for the snatch and we should be able to switch sides and keep moving on for at least 25-30 steps before resting. However, scale the load to allow us to keep a locked-out elbow throughout. These should be taking under 2 minutes as well. Finally, we should be able to knock out at least 20 push ups in a row (regardless of how we’re scaling) and these should also take under 2 minutes. Go Ricky Bobby on this one!!
*Modifications*
1. Dumbbell power snatch
– Scale the load so this is a warm up weight and we can go unbroken
– If we are unable to go from the floor due to injury, go from the hang
2. Strict sit ups
– Let’s all go for the 50 on this today. If you’re unsure, get as far as you can in 2 minutes. Don’t sand-bag it.
– If we are unable to go into abdominal flexion due to physical limitation or injury, perform a :90 plank hold on your forearms.
3. Dumbbell single-arm overhead walking lunge
– Scale the load so that we can keep a locked out elbow and go for at least 20 steps unbroken
– If we are unable to lunge due to injury, scale to an overhead walk and accumulate 200′
4. Push ups
– Today, go for the more challenging scaling option if you can meet it. If that means accumulating as many as we can in 2 minutes. Do that. If you have to do singles for today, that’s fine.
– Pick from: push ups off the toes, wide-stance push ups, kipping push ups, or push ups off an elevated plane