Alright, folks, here’s our second challenge workout. This one will be open for two weeks. Remember, one attempt per challenge. Also, if you haven’t completed Challenge WOD #1, get it done soon. Everybody can do it.
Challenge Workout #2:
In this workout, you will perform a dumbbell snatch ladder. Every 30-seconds, you will perform a dumbbell snatch with each hand. Each successful round enables you to attempt the movements with a heavier dumbbell. When you reach the max weight, or point that you cannot perform a 1-arm snatch with both sides, you move back to the previous successful weight and perform a 3-minute AMRAP of alternating 1-arm snatches. The competition starts at 30# dumbbells for men and 5# dumbbells for women. Your total score will be the last round you completed times the total number of rounds of you completed at the end.
For example, an male athlete performs the workout and is able to perform alternating side snatches for 30#, 35#, 40#, 45#, 50#, and 55#. At 60#, he fails. At the end of the 30-second round where he would have moved to 65#, he instead starts a 3-minute AMRAP of alternating snatches at 55# (his last successful weight). He performs 6 full rounds of alternating side snatches, and one extra rep on the right side, for a total of 6.5 rounds. His score is 39 (55# is the 6th round, times 6.5 rounds in the AMRAP = 39).
These are good reps. The weight starts on the floor and finishes completely locked out overhead.
The dumbbell must start on the ground, and move to a locked out position overhead. The knees, hips, shoulder and elbow must be fully open and the dumbbell must not stop between the ground and the overhead position (i.e. no dumbbell clean & jerks). Note that “fully open” refers to the athlete’s normal range of motion– athletes that have mobility issues are free to do the workout, provided they do the movements safely.
These are bad. Seriously. Look at them.
Workout for May 15, 2013:
A) 5 Minutes hip mobility
B) Swords Day 17: Warm up: 5 reps @60%, 3 reps @70%
C) Front Squats 3-3-3 @75%
D) 5 rounds for time: run 400m / 15 toes to bar / 10 deadlifts (80/60kg). 20-min cut-off.
E) Remaining time: roll hamstrings & lower back.
5 Rounds for time: 10 ring push-ups / 15 box steps (or jumps). 10-min cut-off.
8-Min EMOM: 5 squats / 10 lunges